Nutrition Diet: Demystifying How much fat is in 50 gm kala chana?

November 3, 2025 •

4 min read

Kala chana, or black chickpeas, are a versatile, low-fat legume packed with nutrients. But while many consider it a healthy option, knowing precisely how much fat is in 50 gm kala chana is essential for careful diet planning, as the fat content can vary significantly depending on the preparation method.

Quick Summary

The fat content in 50g of kala chana is low, but varies by preparation. Dry chana has about 3g of fat, while boiled typically has less, and roasted varieties may have more, depending on added oil.

Key Points

Low Fat Content: 50 grams of raw kala chana contains approximately 3 grams of fat, making it a low-fat legume.
Boiling Reduces Fat Concentration: Due to water absorption, the fat content per 50 grams of boiled kala chana is significantly lower, less than 1 gram.
Roasted Fat Varies: The fat in 50 grams of roasted chana is around 2.5 grams but can increase if prepared with added oil.
High in Fiber and Protein: Despite its low fat, kala chana is rich in dietary fiber and plant-based protein, which aids in digestion and satiety.
Preparation Matters: The cooking method you choose for kala chana directly impacts its calorie and fat density per serving.
Healthful Addition to Diets: Its nutritional profile supports heart health, blood sugar control, and weight management.

The Fat Content of Kala Chana: Raw vs. Cooked

When calculating the fat content in your meal, the preparation method of kala chana is the single most important factor. Raw, dry kala chana contains a higher concentration of nutrients by weight, which changes once cooked due to the absorption of water. Here’s a detailed look at the fat content and other key nutrients per 50 grams, based on different cooking methods.

Nutritional Breakdown by Preparation Method

Raw Kala Chana

According to nutritional data, a 50-gram serving of dry, raw kala chana contains approximately 3 grams of fat. This is a highly concentrated form of the legume, which is why it has more fat per 50 grams than its boiled counterpart. The remaining macros for this serving include about 32 grams of carbohydrates and 9 grams of protein. This low-fat, high-fiber, and high-protein profile makes it an excellent addition to a balanced diet.

Boiled Kala Chana

Boiling kala chana significantly changes its nutritional density per gram because it absorbs water and expands. While a 100-gram serving of boiled chana provides a mere 1 gram of fat, which means a 50-gram serving would have even less. Other nutrients are similarly diluted; 50 grams of boiled chana would contribute fewer total calories, carbohydrates, and protein than the dry version. It is a great option for those focusing on low-calorie, high-volume meals, as the water content provides satiety without extra fat or calories.

Roasted Kala Chana (Bhuna Chana)

Roasted kala chana is a popular snack, and its nutritional content can vary based on whether oil is used in the roasting process. A 50-gram portion of roasted chana has roughly 2.5 grams of fat, with 175 kcal, 30 grams of carbs, and 10 grams of protein. The key to enjoying this snack is to opt for dry-roasted versions to avoid added oils, which would increase the fat content. This preparation offers a crunchier texture and remains a healthy alternative to many processed snacks.

The Health Benefits of Black Chickpeas

Beyond the fat content, kala chana offers a wealth of health benefits that make it a valuable part of any nutrition diet. Its unique blend of macronutrients and micronutrients supports various bodily functions.

High in Plant-Based Protein: Kala chana is an excellent protein source for vegetarians and vegans, essential for muscle repair and growth. A 100-gram serving of raw chana offers about 20 grams of protein.
Rich in Dietary Fiber: With a high fiber content, kala chana promotes digestive health, prevents constipation, and helps you feel full longer. The fiber aids in weight management by reducing appetite and calorie intake.
Good for Heart Health: It contains minerals like potassium and magnesium, which help regulate blood pressure and support cardiovascular health. The soluble fiber helps lower bad cholesterol (LDL) levels.
Stabilizes Blood Sugar: The low glycemic index (GI) of black chickpeas and their rich content of complex carbs and fiber help regulate blood sugar levels, making them beneficial for people with diabetes.
Aids in Anemia Prevention: Being a good source of iron, it helps boost hemoglobin levels, which is vital for preventing iron-deficiency anemia.

How to Incorporate Kala Chana into Your Diet

There are numerous ways to add this nutritious legume to your meals. From simple preparations to complex curries, kala chana is incredibly versatile.

Salads: Add boiled kala chana to your salads with chopped onions, tomatoes, and a light dressing for a protein and fiber boost.
Curries: Create a traditional Indian curry (sabzi) with kala chana, spices, and a tomato base.
Roasted Snack: Lightly roast the chana with a sprinkle of your favorite spices for a healthy, crunchy snack.
Sprouts: Soak chana overnight and let it sprout. Sprouted chana is known for enhanced nutritional value and can be added to salads or eaten as is.
Soups: Mash boiled kala chana into soups to add thickness and nutritional value.

Comparison Table: 50g Kala Chana (Nutritional Values)


Nutrient	Raw (approx.)	Boiled (approx.)	Roasted (approx.)
Fat	3g	<1g	2.5g
Calories	183 kcal	~70 kcal	175 kcal
Protein	9g	4.5g	10g
Carbohydrates	32g	12g	30g
Dietary Fiber	13g	4.5g	4.5g

Note: Nutritional values can vary based on specific cooking time, ingredients, and source. These are approximate figures based on per 100g data found in search results.

Conclusion

Understanding how much fat is in 50 gm kala chana is a critical first step towards leveraging its nutritional potential. While the fat content is low across all preparation methods, it's highest in the dry form and lowest when boiled. Incorporating this protein and fiber powerhouse into your diet, whether through curries, salads, or roasted snacks, can aid in weight management, improve heart health, and regulate blood sugar. For a detailed review on the nutritional quality of chickpeas, consult this study: Chickpea (Cicer arietinum L.) as a Source of Essential Fatty Acids. By choosing the right preparation, you can enjoy all the benefits of kala chana while aligning with your dietary goals.

Frequently Asked Questions

A 50-gram serving of dry kala chana contains approximately 3 grams of fat, alongside 183 calories, 32g carbs, and 9g protein.

Boiling significantly reduces the fat concentration per gram, as the chana absorbs water. A 50-gram serving of boiled chana has less than 1 gram of fat.

Yes, a 50-gram serving of roasted chana has about 2.5 grams of fat, more than boiled chana, but the content depends on whether oil was used during roasting.

Yes, its high fiber and protein content promotes a feeling of fullness, reduces appetite, and helps control calorie intake, making it beneficial for weight management.

Yes, kala chana has a low glycemic index and is rich in fiber and complex carbohydrates, which helps stabilize blood sugar levels and is a good option for diabetics.

Beyond low fat, black chickpeas are rich in protein, fiber, iron, and minerals like magnesium and potassium, supporting heart health, digestion, and energy levels.

While generally healthy, excessive consumption might cause bloating or gas due to the high fiber content. Soaking or sprouting can help improve digestion.

Soaking and boiling is a great way to prepare kala chana to maximize its nutrient benefits while keeping the fat and calorie count low. Boiling also makes it easier to digest.