Understanding **How many calories in 120 grams of boiled chana?**

Did you know that a 120-gram serving of boiled chickpeas, commonly known as chana, provides approximately 197 calories? This makes the versatile legume a valuable, low-to-moderate calorie addition for anyone managing their weight or boosting their fiber and protein intake. Understanding exactly how many calories in 120 grams of boiled chana is a simple but vital step for mindful eating.

Quick Summary

A 120-gram portion of plain boiled chana contains approximately 197 calories, along with significant amounts of protein, dietary fiber, and various vitamins and minerals. Its nutritional density and low glycemic index make it an excellent food for managing weight, supporting digestion, regulating blood sugar, and boosting overall well-being.

Key Points

• Calorie Count: 120 grams of plain boiled chana contains approximately 197 calories.

• Rich in Protein: A single serving offers about 11 grams of protein, essential for muscle and satiety.

• Excellent Source of Fiber: With 9 grams of dietary fiber per 120g, it greatly supports digestive health.

• Low Glycemic Index: This helps regulate blood sugar levels, making it beneficial for diabetics and weight control.

• Packed with Micronutrients: Boiled chana provides important vitamins and minerals like iron, folate, magnesium, and potassium.

• Supports Weight Management: The high fiber and protein content keeps you feeling full longer, which helps manage appetite and caloric intake.

• Boosts Energy Levels: Complex carbohydrates provide a slow, steady release of energy throughout the day.

A 120-gram serving of boiled chana, or chickpeas, contains roughly 197 calories, assuming a standard preparation without added fats. The exact calorie count can vary slightly depending on factors like the specific variety of chana (e.g., kabuli vs. kala chana) and the cooking method, as boiling causes the chana to absorb water and increase in weight. While some alternative figures exist online, the approximately 197 kcal figure is consistent across reliable nutritional databases for mature, boiled chickpeas.

The Detailed Nutritional Profile of 120g Boiled Chana

Beyond the calorie count, boiled chana provides a wealth of essential nutrients for a healthy diet. A 120-gram serving of standard boiled chickpeas (or garbanzo beans) is packed with the following key components:

• Protein: Approximately 11 grams, which is crucial for muscle repair, growth, and promoting satiety.
• Carbohydrates: Around 33 grams, providing a good source of complex carbohydrates for sustained energy.
• Dietary Fiber: About 9 grams, which is excellent for digestive health, aiding in regular bowel movements, and reducing constipation.
• Fat: Around 3 grams, with the majority being healthy, unsaturated fats.
• Micronutrients: A significant source of vitamins and minerals, including Folate (Vitamin B9), Iron, Manganese, Magnesium, and Potassium.

Boiled Chana vs. Other Protein Sources (per 120g)

This comparison highlights how boiled chana stacks up against other popular sources of protein, based on approximate values.

Nutrient	Boiled Chana	Boiled Lentils	Cooked Chicken Breast (skinless)	Boiled Egg (large)
Calories	~197 kcal	~140 kcal	~200 kcal	~185 kcal
Protein	~11g	~9g	~38g	~15g
Fiber	~9g	~6g	0g	0g
Fat	~3g	~0.5g	~4g	~13g

Note: Nutritional values can vary by source and preparation method.

The Health Benefits of Incorporating Boiled Chana

Integrating boiled chana into your diet offers numerous health advantages, supported by its rich nutrient profile.

• Improves Digestion: The high fiber content promotes regular bowel movements and prevents constipation.
• Aids Weight Management: The combination of protein and fiber helps you feel full longer, reducing overall calorie intake and managing appetite effectively.
• Regulates Blood Sugar: With a low glycemic index and ample fiber, chana helps control blood sugar levels, which is beneficial for managing and preventing diabetes.
• Supports Heart Health: The soluble fiber helps lower LDL ('bad') cholesterol, reducing the risk of heart disease.
• Fights Anemia: Chana is a good source of iron, especially in black chana, which helps boost hemoglobin levels.
• Boosts Energy: The complex carbohydrates provide a slow-release energy source, keeping you active and focused throughout the day.

Creative Ways to Add Boiled Chana to Your Meals

Boiled chana is incredibly versatile and can be used in a variety of dishes to boost their nutritional value and flavor.

• Chana Chaat: A popular Indian street food made with boiled chickpeas, chopped onions, tomatoes, and spices.
• Salads: Add boiled chana to your favorite salads for a protein and fiber boost.
• Curries and Stews: Use boiled chana as a hearty base for curries like chana masala or add it to vegetable stews.
• Roasted Snacks: Toss boiled chana with a little oil and spices, then roast for a crunchy, healthy snack.
• Hummus: Blend boiled chickpeas with tahini, lemon juice, and garlic for a homemade, nutritious dip or spread.

Conclusion

At approximately 197 calories per 120 grams, boiled chana is a low-fat, high-fiber, and protein-rich food that can significantly benefit your health. Its versatility and robust nutritional profile make it an excellent addition to almost any diet, whether you are aiming for weight management, improved digestion, or simply healthier eating. By being mindful of your portions and preparation, you can enjoy all the benefits this nutritious legume has to offer. For further dietary guidance, consult with a registered dietitian.

[Link: The Nutritional Value and Health Benefits of Chickpeas and Hummus - WebMD https://www.webmd.com/food-recipes/health-benefits-chickpeas]

Frequently Asked Questions

Is boiled chana good for weight loss?

Yes, boiled chana is excellent for weight loss due to its high protein and fiber content, which promotes satiety and reduces overall calorie intake.

Does boiling chana affect its nutritional value?

Boiling does not significantly reduce chana's nutritional value and can actually improve digestibility. Some water-soluble nutrients might be diluted slightly due to water absorption.

What is the difference between kala chana and white chana in terms of nutrition?

Both are nutritious, but kala chana (black chickpeas) typically has a slightly higher fiber and protein content than kabuli chana (white chickpeas).

How can I prevent bloating when eating chana?

Soaking chana overnight and cooking it thoroughly can help reduce the high fiber content's potential to cause gas and bloating. Start with smaller portions and gradually increase your intake.

Can I eat boiled chana every day?

Yes, moderate portions of boiled chana can be a healthy daily addition to your diet. It is a nutritious source of plant-based protein and fiber and contributes to overall well-being.

Is canned chana as healthy as boiled chana?

Canned chana is also a healthy option, but often contains higher sodium levels for preservation. It is best to rinse it before use to reduce sodium content.

What are some healthy spices to add to boiled chana?

Healthy spices like cumin powder, chaat masala, turmeric, ginger, and a squeeze of lemon juice can enhance the flavor of boiled chana without adding unnecessary calories.