Is Kadala Healthy? Exploring the Benefits of Black Chickpeas

December 10, 2025 •

4 min read

According to studies, regular consumption of legumes, including black chickpeas (kadala or kala chana), is linked to numerous health benefits such as improved digestion and reduced risk of chronic disease. This versatile ingredient, a staple in many cuisines, is a powerhouse of nutrients that makes a valuable addition to a balanced diet. But is kadala healthy enough to be a dietary staple? We’ll delve into its nutritional profile to find out.

Quick Summary

This article examines the nutritional content and health benefits of kadala, commonly known as black chickpeas. It provides an in-depth analysis of its high fiber and protein content, and how it aids in weight management, blood sugar regulation, and gut health. This guide also addresses potential side effects and outlines various healthy consumption methods.

Key Points

Rich in Nutrients: Kadala is an excellent source of plant-based protein, dietary fiber, and minerals like iron, folate, and magnesium.
Aids in Weight Management: The high protein and fiber content promote satiety, helping to curb appetite and manage weight.
Regulates Blood Sugar: Its low glycemic index and fiber content help control blood sugar levels, beneficial for people with diabetes.
Supports Heart Health: Soluble fiber helps lower bad cholesterol, while potassium and magnesium help regulate blood pressure.
Improves Digestion: The dietary fiber promotes regular bowel movements and supports a healthy gut microbiome.
Enhances Brain Function: It contains choline, a nutrient important for brain function, memory, and mood.
Boosts Iron Levels: As a great source of iron, kadala can help prevent iron deficiency, especially for those on vegetarian or vegan diets.
Contains Antioxidants: Rich in antioxidants, kadala helps protect the body's cells against oxidative stress and inflammation.

What is Kadala (Black Chickpeas)?

Kadala is the South Indian name for kala chana, or black chickpeas, a small, dark-skinned legume. Unlike the larger, beige garbanzo beans commonly used in hummus, black chickpeas have a nuttier, earthier flavor and a firmer texture when cooked. A staple in many South Asian dishes, kadala is a versatile and affordable food that can be used in curries, salads, and snacks.

The Impressive Nutritional Profile of Kadala

Kadala boasts a nutrient-dense profile that contributes significantly to its health benefits. A 100-gram serving of boiled black chickpeas contains a substantial amount of protein, fiber, and various vitamins and minerals.

Protein: As a rich source of plant-based protein, kadala is an excellent option for vegetarians and vegans looking to increase their intake.
Fiber: It is packed with dietary fiber, including soluble fiber, which is crucial for digestive health and helps promote feelings of fullness.
Vitamins and Minerals: Kadala is a great source of essential micronutrients, including iron, folate (vitamin B9), magnesium, and potassium. Iron is vital for preventing anemia, while folate is particularly important during pregnancy.
Antioxidants: It contains antioxidants like polyphenols and phytonutrients, which help combat oxidative stress and inflammation.

Key Health Benefits of Incorporating Kadala into Your Diet

There is strong scientific evidence supporting the health benefits of including kadala in your regular meals.

Supports Weight Management

One of the most notable benefits of kadala is its ability to aid in weight management. The combination of high protein and fiber keeps you feeling full for longer periods, which can help reduce overall calorie intake. This can prevent unhealthy snacking and help you maintain a calorie deficit for weight loss.

Regulates Blood Sugar Levels

Kadala has a low glycemic index (GI), meaning it releases sugar into the bloodstream slowly. The fiber and protein content further contributes to steady blood sugar control by slowing down carbohydrate absorption. This makes it a smart dietary choice for individuals managing type 2 diabetes or seeking to prevent rapid blood sugar spikes.

Promotes Heart Health

The soluble fiber in kadala can help reduce levels of LDL, or “bad” cholesterol, a key risk factor for heart disease. Additionally, the presence of potassium and magnesium helps regulate blood pressure, further protecting cardiovascular health. The antioxidants found in black chickpeas also contribute by fighting inflammation and supporting better blood vessel function.

Improves Digestive Health

The high fiber content in kadala is essential for maintaining a healthy digestive system. It promotes regular bowel movements, preventing issues like constipation. Furthermore, kadala contains raffinose, a type of fiber that beneficial gut bacteria convert into butyrate, a short-chain fatty acid that may reduce gut inflammation.

Boosts Bone and Brain Health

Kadala contributes to bone health through its rich mineral content, including calcium, magnesium, and phosphorus. For brain health, kadala is a good source of choline, a nutrient that plays an important role in brain function, memory, and mood regulation.

Comparison: Kadala (Black Chickpea) vs. Kabuli Chana (White Chickpea)

While both are healthy legumes, there are subtle differences in their nutritional profiles and uses.


Feature	Kadala (Black Chickpea)	Kabuli Chana (White Chickpea)
Nutritional Profile	Slightly higher in fiber, protein, iron, and folate per 100g serving.	Slightly lower in calories and carbohydrates.
Flavor	Nutty and earthy flavor.	Milder flavor, more buttery texture.
Texture	Firmer texture, holds shape well after cooking.	Softer, creamier texture when cooked.
Best For...	Hearty curries (like Kadala Curry), soups, salads, and traditional spiced snacks.	Hummus, stews, and modern salad applications.
Cooking Time	Typically requires longer soaking and cooking times due to firmer nature.	Soaking and cooking time generally shorter.

How to Enjoy the Healthiest Kadala

To maximize the health benefits of kadala, consider these preparation tips:

Soak Before Cooking: Always soak dry kadala overnight. This not only speeds up cooking but also helps reduce phytic acid, an antinutrient that can inhibit mineral absorption.
Boil and Season: Simple boiled and seasoned kadala makes for a nutritious and filling snack or salad topping.
Make Healthy Curries: Prepare a traditional Kadala Curry with minimal oil and fresh vegetables, avoiding excess coconut milk or cream to keep it light.
Create Salads and Chaat: Mix boiled kadala with fresh vegetables, herbs, and a light dressing for a refreshing salad or a nutrient-packed chaat.
Moderate Consumption: Due to its high fiber content, excessive consumption can lead to gas and bloating, especially if you are not accustomed to a high-fiber diet.

Potential Side Effects and Precautions

While kadala is very healthy, some precautions should be noted.

Digestive Issues: The high fiber can cause gas, bloating, or stomach discomfort in some individuals. It is best to introduce it into your diet gradually.
Antinutrients: The phytic acid and tannins present can bind to minerals. Soaking and cooking help minimize this effect.
Purine Content: People with a history of gout or high uric acid levels should consume kadala in moderation due to its purine content.

Conclusion

In conclusion, the answer to the question "Is kadala healthy?" is a definitive yes. Kadala, or black chickpeas, are a nutritional powerhouse packed with protein, fiber, vitamins, and minerals that offer a wide array of health benefits. From aiding in weight management and regulating blood sugar to promoting heart and digestive health, it is a highly beneficial legume. The key lies in moderate and mindful consumption, taking proper preparation steps like soaking, and incorporating it into a balanced diet. Whether as a simple snack, a hearty curry, or a refreshing salad, kadala is a versatile and valuable addition to any healthy eating plan.

Healthline - 10 Health and Nutrition Benefits of Chickpeas

TATA AIG - Black Chana: Nutrition, Uses, Health Benefits & Side Effects

Frequently Asked Questions

Kadala is simply the South Indian term for kala chana, or black chickpeas, while "chana" is a more general term that can refer to different varieties, including the black (kadala) and white (kabuli chana) chickpeas.

Yes, kadala is considered a good food for diabetics due to its low glycemic index and high fiber content. This helps regulate blood sugar levels and prevents sudden spikes.

Yes, the high fiber and protein content in kadala makes it very filling, which can help reduce overall calorie intake and assist with weight management.

Soaking dry kadala overnight before cooking is recommended to improve digestibility and reduce antinutrients like phytic acid. Boiling or pressure cooking are common methods.

For some individuals, the high fiber content can cause gas and bloating, especially if consumed in large quantities. It's best to introduce it gradually into your diet to avoid discomfort.

Yes, the soluble fiber in kadala helps lower LDL cholesterol, while its potassium and magnesium content help regulate blood pressure, contributing to better heart health.

Some sources suggest that soaked and sprouted kadala may offer higher nutrient bioavailability, while cooking can reduce certain nutrient levels. However, soaking and cooking are necessary to eliminate toxins found in raw legumes and improve digestion.

Kadala is a good source of iron, but it also contains phytic acid, which can inhibit mineral absorption. Pairing kadala with a source of vitamin C, like lemon juice, can help enhance iron absorption.