What is Roasted Chana and its Nutritional Value?
Roasted chana, also known as roasted chickpeas or Bengal gram, is a nutritious legume snack. It's made by dry-roasting chickpeas until they are crunchy. This process not only makes them a delicious, savory treat but also concentrates their nutrients, resulting in a calorie-dense and protein-rich food. The nutritional profile of roasted chana is particularly appealing for vegetarians, vegans, and anyone looking to increase their plant-based protein intake. It's packed with fiber, iron, and other essential minerals, making it more than just a source of protein.
How much protein is in 60g of roasted chana?
Based on nutritional data, the protein content of roasted chana can vary slightly depending on the specific type of chickpea (e.g., white vs. kala chana) and the processing involved. However, a reliable estimate for a 60g serving of plain roasted chana is between 10 and 12 grams of protein. For a more detailed breakdown:
- One source suggests that 100g of roasted chana contains 20g of protein, which scales to 12g for a 60g serving.
- Another indicates around 11g of protein for 60g of plain roasted chana.
- Some variations might have different protein yields, but the 10-12g range is a solid benchmark for a standard serving.
This makes a small handful of roasted chana a surprisingly effective way to fuel your muscles and sustain energy levels throughout the day.
The Complete Nutritional Breakdown of 60g Roasted Chana
Beyond protein, a 60g serving of roasted chana offers a well-rounded nutritional profile. Here’s a typical breakdown:
- Protein: ~10–12 grams
- Carbohydrates: ~30–32 grams
- Dietary Fiber: ~8 grams
- Fat: ~2.5–5 grams
- Calories: ~190–245 kcal
It is also a source of essential micronutrients, including iron, magnesium, folate, and B vitamins, all of which contribute to overall health. The high fiber content is particularly beneficial for digestive health and helps promote a feeling of fullness, which can aid in weight management.
Roasted Chana vs. Other Common Protein Snacks
When choosing a snack, it's helpful to compare roasted chana with other common protein sources to see how it stacks up. The following table compares the approximate nutritional values for a 60g serving of roasted chana with similar portion sizes of almonds and hard-boiled eggs.
| Nutrient | 60g Roasted Chana | 60g Almonds | 1 Hard-Boiled Egg (~50g) | 2 Hard-Boiled Eggs (~100g) |
|---|---|---|---|---|
| Protein | ~11 g | ~13 g | ~6.5 g | ~13 g |
| Calories | ~245 kcal | ~345 kcal | ~78 kcal | ~156 kcal |
| Fiber | ~8 g | ~7.5 g | ~0 g | ~0 g |
| Fat | ~5 g | ~30 g | ~5.3 g | ~10.6 g |
| Carbohydrates | ~30 g | ~11 g | ~0.6 g | ~1.2 g |
Note: Nutritional values for almonds and eggs are general estimates and may vary slightly. The data for roasted chana is based on search result.
Analysis: The comparison shows that while roasted chana and almonds offer similar protein and fiber per 60g, almonds are significantly higher in fat and calories. Two hard-boiled eggs provide comparable protein with fewer carbs and calories, but offer no fiber. This highlights roasted chana's unique position as a high-fiber, moderate-calorie, and excellent plant-based protein source.
Health Benefits of Incorporating Roasted Chana into Your Diet
Adding roasted chana to your diet can provide several health advantages:
- Supports Muscle Growth and Repair: As a complete protein source, the amino acids in chana are vital for muscle maintenance and recovery, especially for active individuals.
- Aids in Weight Management: The combination of high protein and fiber keeps you feeling full longer, reducing overall calorie intake and cravings.
- Enhances Digestive Health: The dietary fiber promotes regular bowel movements and supports a healthy gut microbiome.
- Boosts Energy Levels: The complex carbohydrates provide a steady release of energy, preventing sugar crashes and keeping you energized.
- Rich in Iron: Roasted chana is a good source of iron, which is crucial for preventing anemia and ensuring oxygen transport in the blood.
Creative Ways to Eat Roasted Chana
Roasted chana is incredibly versatile and can be enjoyed in many ways, including:
- A simple snack: Enjoy it straight from the bag with a pinch of salt.
- In salads: Sprinkle it over salads for an extra crunch and protein boost.
- As a trail mix: Mix with nuts, seeds, and dried fruit for a custom energy blend.
- In curries: Use roasted chana to add texture and substance to vegetarian curries.
- Ground into flour: Roasted chana can be ground into sattu flour, which is used in beverages and doughs.
Conclusion
For those wondering how much protein is in 60g of roasted chana?, the answer is a beneficial ~10-12 grams, along with a wealth of other essential nutrients. As a plant-based snack, it stands out for its high fiber content and moderate calorie count compared to other protein-rich options like nuts. Its ability to provide sustained energy, support weight management, and contribute to overall digestive health makes it an excellent addition to any diet. Whether eaten on its own or incorporated into more complex dishes, roasted chana is a nutritious and satisfying choice.
Resources
For more information on the health benefits of legumes and other healthy snacks, you can explore trusted health resources such as the U.S. National Library of Medicine.
