What is the macros of 50 gm chana? A Comprehensive Nutritional Breakdown

The macronutrient content of 50 gm of chana can differ significantly based on its preparation method, from raw to cooked to roasted. This variation highlights why understanding the specifics is essential for anyone tracking their dietary intake for weight management or overall health.

Quick Summary

A 50g serving of chana's macros varies depending on if it is raw, cooked, or roasted, impacting its calories, protein, and carbohydrate count. Different types of chana also present slight nutritional differences.

Key Points

• Macros depend on preparation: The caloric and macronutrient values of 50g chana vary significantly depending on whether it is raw, cooked, or roasted.

• Raw chana is nutrient-dense: 50g of raw chana offers the highest concentration of protein (10g) and carbs (31g).

• Cooked chana is lower in calories: Due to water absorption, 50g of cooked chana has only 82 calories, making it a lower-density food source.

• Roasted chana is a high-energy snack: With 202-225 kcal, 50g of roasted chana is great for quick energy and sustained satiety.

• Black vs. white chana: Kala chana (black) tends to have slightly more protein and fiber than Kabuli chana (white), but both are excellent sources of nutrition.

• Excellent source of fiber and iron: Chana is rich in dietary fiber, supporting digestion and weight loss, and contains vital minerals like iron and folate.

Understanding Chana and its Nutritional Variations

Chana, also known as chickpeas or Bengal gram, is a versatile and nutrient-dense legume widely consumed across the world. While often treated as a single food item, its nutritional profile, particularly its macronutrients, changes based on how it is prepared. For a 50g serving, the macros for raw, cooked, and roasted chana show notable differences that can impact dietary planning.

Macros of 50 gm Raw Chana

When analyzing the macros of 50 gm chana in its raw, dry state, the values are highly concentrated. These figures reflect the potential nutrition before any water is added or cooking takes place. A 50g serving of raw chickpeas provides the following key macronutrients:

• Calories: 189 kcal
• Protein: 10g
• Carbohydrates: 31g
• Fiber: 6g
• Fat: 3g

Beyond the primary macros, this serving is also rich in micronutrients, including a significant amount of folate (Vitamin B9), manganese, and iron, contributing to energy metabolism and red blood cell formation.

Macros of 50 gm Cooked or Boiled Chana

Cooking or boiling chana causes it to absorb a large amount of water, which changes its nutritional concentration per gram. The overall nutrients remain, but they are distributed across a heavier, hydrated mass. Consequently, 50g of cooked chana has a much lower caloric and macronutrient density than 50g of raw chana. For 50g of cooked, boiled chana without salt, the macros are:

• Calories: 82 kcal
• Protein: 4g
• Carbohydrates: 14g
• Fiber: 4g
• Fat: 1g

This makes cooked chana a good option for adding volume and fiber to meals without a significant increase in calories. The macronutrient percentages shift, with carbs still being the most prominent, followed by protein and a small amount of fat.

Macros of 50 gm Roasted Chana

Roasted chana, often enjoyed as a crispy snack, also has a distinct macro profile. The roasting process removes moisture, re-concentrating the nutrients and affecting the final weight. While values can vary slightly by brand or specific roasting method, a typical 50g serving of roasted chana (bhuna chana) provides the following macros:

• Calories: 202-225 kcal
• Protein: 9-10.7g
• Carbohydrates: 29-30.5g
• Fiber: 5.6-9.6g
• Fat: 6.9-7.5g

Roasted chana is an excellent source of quick energy and protein, and its higher fat content is typically from healthy, unsaturated fats. It also packs a powerful fiber punch, aiding digestion and promoting satiety.

White Chana (Kabuli) vs. Black Chana (Kala)

There are slight nutritional differences between the common varieties of chana. For example, a 50g serving of Kala Chana (black chickpeas) is often cited as having slightly more protein and fiber than Kabuli Chana (white chickpeas). Specifically, 50g of Kala Chana might offer around 9-10g of protein and a high fiber content, making it a very satiating option. Conversely, Kabuli Chana might contain slightly fewer calories and carbs, but these differences are minor and both varieties are very healthy.

Nutritional Comparison Table: 50g Chana (Approximate Values)

Nutrient	Raw Chana	Cooked/Boiled Chana	Roasted Chana
Calories	189 kcal	82 kcal	202-225 kcal
Protein	10g	4g	9-10.7g
Carbohydrates	31g	14g	29-30.5g
Fiber	6g	4g	5.6-9.6g
Fat	3g	1g	6.9-7.5g

Health Benefits of Adding Chana to Your Diet

Regardless of preparation, incorporating chana into your diet offers a range of health benefits thanks to its impressive nutritional composition. The combination of protein, fiber, and complex carbohydrates provides sustained energy and helps regulate blood sugar levels, preventing energy crashes.

• Improved Digestion: The high fiber content promotes healthy gut function and prevents constipation.
• Heart Health: Chana is low in saturated fat and cholesterol, and its fiber helps lower bad cholesterol levels, supporting cardiovascular health.
• Weight Management: The fiber and protein in chana create a feeling of fullness, which can help control appetite and reduce overall calorie intake.
• Source of Iron: Chana is a good source of iron, which is essential for transporting oxygen in the blood and preventing fatigue.
• Rich in Minerals: Beyond iron, chana is rich in minerals like manganese, folate, and phosphorus, crucial for bone health and overall metabolism.

Chana is a simple yet powerful addition to any diet, proving that small changes can make a big difference in nutritional intake. For specific nutrition data based on brand and preparation method, you can often consult reliable databases like the USDA's or specific food trackers.

Conclusion

In summary, the macros of 50 gm chana are highly dependent on its state of preparation. Raw chana offers a concentrated dose of calories, protein, and carbs, while cooked chana provides a lower-calorie, high-volume alternative. Roasted chana serves as a satisfying, nutrient-dense snack with high fiber and healthy fats. Incorporating chana into your diet, whether raw, boiled, or roasted, provides significant health benefits, from promoting digestive health and weight management to supplying essential vitamins and minerals. The key is to be mindful of the preparation method to align with your specific nutritional goals.

Health benefits of chana

• Promotes satiety due to high protein and fiber content.
• Helps stabilize blood sugar levels.
• Lowers bad cholesterol with soluble fiber, benefiting heart health.
• Rich source of iron, combating fatigue.
• Supports digestion with its high dietary fiber.
• Provides essential minerals like manganese, folate, and phosphorus.

For a detailed nutritional breakdown by specific product, you can visit reliable nutrition databases like Nutritionix.

Nutritionix - Roasted Chana, Roasted Chick Peas

Understanding the macros of 50 gm chana based on preparation

Raw Chana: A 50g serving of raw, mature chickpeas contains approximately 189 calories, 10g of protein, 31g of carbs, and 3g of fat. Cooked Chana: A 50g serving of cooked, boiled chickpeas contains around 82 calories, 4g of protein, 14g of carbs, and 1g of fat. Roasted Chana: A 50g serving of roasted chana typically has between 202-225 calories, 9-10.7g of protein, 29-30.5g of carbs, and 6.9-7.5g of fat.

Important nutrients in chana

• Dietary Fiber: Chana is an excellent source of dietary fiber, promoting digestive health.
• Iron: It contains a good amount of iron, vital for blood and energy.
• Folate: Chana is rich in folate, a B vitamin important for cell growth and metabolism.
• Manganese: A trace mineral supporting metabolism and bone health.
• Plant-Based Protein: An essential component for vegetarians and vegans.

Frequently Asked Questions

Is 50 gm of roasted chana a good source of protein?

Yes, 50 gm of roasted chana is an excellent source of plant-based protein, providing around 9 to 10.7 grams, which helps with muscle maintenance and keeps you feeling full.

How do the macros of cooked chana differ from raw chana?

The macros of cooked chana are lower per 50g serving compared to raw chana. For example, 50g of cooked chana has 82 calories and 4g protein, whereas 50g of raw chana has 189 calories and 10g protein, primarily because of water absorption during cooking.

Does the fiber content change with different preparations of chana?

While the total fiber content of the chana remains, the amount per 50g serving changes due to weight. For instance, 50g of raw chana has 6g fiber, while 50g of roasted chana can have up to 9.6g fiber, and cooked chana contains around 4g.

Which type of chana is better for weight loss: raw, cooked, or roasted?

Cooked or boiled chana is generally better for weight loss because it is lower in calories per 50g serving compared to raw or roasted versions, allowing for a larger portion size to promote satiety. However, roasted chana is also an effective high-fiber, high-protein snack for appetite control.

What is the primary macronutrient in chana?

The primary macronutrient in chana is carbohydrates. A 50g serving, regardless of preparation, contains a substantial amount of complex carbs that provide a steady release of energy.

Is there a significant difference in macros between white (Kabuli) and black (Kala) chana?

Yes, there are slight differences. Black chana (Kala) generally contains slightly higher amounts of protein and fiber than white chana (Kabuli). For most dietary purposes, the difference is not a major factor, but it's good to be aware of the variation.

How does chana compare to lentils in terms of macros?

While both are legumes, lentils have slightly more protein and fiber than chickpeas, and often fewer calories. However, chickpeas (chana) contain more healthy unsaturated fat and valuable minerals like manganese and folate.