The Caloric Count of 60 Grams of Boiled Black Chana
The caloric content of food is a common concern for those managing their weight or simply tracking their nutritional intake. For a staple like black chana (or kala chana), understanding the calories per serving is crucial. Based on nutritional data, a 60-gram portion of boiled black chana contains approximately 105 calories. This figure can vary slightly depending on the exact cooking method and the amount of water absorbed during boiling, but it provides a reliable benchmark for dietary planning. Its relatively low-calorie density makes it an excellent food for creating satisfying meals and snacks that help manage hunger and calorie intake.
Understanding the Nutritional Breakdown
Beyond its caloric value, boiled black chana offers a rich and balanced nutritional profile. Here is a breakdown of the macronutrients found in a 60-gram serving:
- Carbohydrates: Approximately 18 grams, primarily complex carbohydrates that provide sustained energy release without causing rapid spikes in blood sugar.
- Protein: About 5.2 grams, making it a valuable source of plant-based protein for vegetarians, vegans, and those looking to increase their protein intake.
- Fat: Around 1 gram, with the majority being healthy unsaturated fats.
- Dietary Fiber: Approximately 6 grams, a significant amount that is key to its digestive benefits and ability to promote a feeling of fullness.
Micronutrient Powerhouse
In addition to the main macronutrients, black chana is packed with essential vitamins and minerals crucial for overall health. A 60-gram serving provides a good dose of:
- Iron: Important for haemoglobin production and preventing anaemia.
- Folate (Vitamin B9): Essential for cell growth and metabolism, particularly important during pregnancy.
- Magnesium: Contributes to bone health and nerve function.
- Potassium: Helps regulate blood pressure and supports heart health.
- Zinc: Important for immune function and skin health.
Health Benefits of Black Chana
The nutritional richness of black chana translates into a wide array of health benefits, making it an excellent addition to a balanced diet.
- Weight Management: The high fiber and protein content of black chana are a winning combination for weight management. Both nutrients promote satiety, helping you feel fuller for longer and reducing overall calorie consumption. The slow digestion of complex carbohydrates also prevents energy crashes and subsequent cravings.
- Digestive Health: The substantial amount of dietary fiber in black chana is vital for a healthy digestive system. It adds bulk to stool, aids in smooth bowel movements, and can help prevent constipation. It also supports a healthy gut microbiome.
- Heart Health: Studies suggest that black chana can help manage cholesterol levels due to its high soluble fiber content, which binds with bile acids and aids in their excretion. The potassium and magnesium content also helps regulate blood pressure, a key factor in reducing the risk of heart disease.
- Blood Sugar Regulation: With a low Glycemic Index (GI), black chana is digested slowly, preventing abrupt spikes in blood sugar levels. This makes it a smart dietary choice for individuals managing diabetes.
- High Antioxidant Content: Black chana is a source of antioxidants, including flavonoids and anthocyanins, which combat oxidative stress and may offer protection against chronic diseases.
Black Chana vs. Other Pulses: A Comparative Look
While all legumes are nutritious, there are subtle differences in their nutritional profiles. Here’s a comparison of boiled black chana (per 100g) with boiled white chickpeas (Kabuli chana) based on available data:
| Feature | Boiled Black Chana (approx. 100g) | Boiled White Chickpeas (approx. 100g) |
|---|---|---|
| Calories | ~164 kcal | ~180 kcal |
| Protein | ~8-9g | ~8g |
| Fiber | ~10-12g | ~8-10g |
| Taste/Texture | Firmer, earthier, nuttier | Softer, milder, creamier |
| Antioxidants | Richer in antioxidants | Good source of antioxidants, but slightly less than black chana |
| Glycemic Index | Low GI (~28) | Higher GI than black chana |
Integrating Black Chana into Your Diet
Given its versatility and impressive nutritional profile, black chana can be easily incorporated into many meals. Here are some simple ideas:
Recipe: Quick & Healthy Black Chana Salad
This is a popular and delicious way to enjoy boiled black chana. It's an excellent side dish, snack, or light lunch.
Ingredients:
- 1 cup boiled black chana
- 1/2 cup finely chopped onion
- 1/2 cup finely chopped tomato
- 1/4 cup chopped cucumber
- 2 tbsp chopped fresh coriander
- 1 tsp chaat masala
- 1/2 tsp roasted cumin powder
- Salt to taste
- Fresh lemon juice (from 1/2 lemon)
Instructions:
- Combine the boiled black chana, chopped onion, tomato, and cucumber in a mixing bowl.
- Add chaat masala, roasted cumin powder, and salt. Mix gently.
- Squeeze the fresh lemon juice over the salad.
- Garnish with fresh coriander leaves and serve immediately.
Other Serving Suggestions
- Black Chana Curry: Prepare a traditional Indian curry by simmering boiled chana with a rich, spiced tomato and onion gravy.
- Sprouts: Soaked and sprouted black chana can be eaten raw in salads for an extra nutritional boost.
- Soups and Stews: Add boiled black chana to your favorite soups and stews for a boost of protein and fiber.
- Snack: Lightly roast boiled chana with some spices for a crunchy, healthy snack.
Conclusion
For those wondering how many calories in 60 grams of boiled black chana, the answer is approximately 105. This relatively low-calorie count, combined with its high fiber, protein, and micronutrient content, solidifies black chana's reputation as a healthy dietary choice. From supporting weight management and digestive health to aiding blood sugar regulation and providing essential minerals, black chana is a nutritional powerhouse. Whether prepared in a simple salad or a hearty curry, its versatility makes it an easy and delicious food to incorporate into your regular diet for significant health benefits. For more in-depth health information, consider exploring reputable health resources.
Disclaimer: Always consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions like diabetes or are pregnant.
For more information on the wide-ranging health benefits of black chana, you can read more at the TATA AIG knowledge center.
