Understanding the Macros of 60g Chana
Chana, also known as chickpeas, is a staple in many cuisines, celebrated for its versatility and nutritional density. The macronutrient content, or macros, of a 60g serving can vary significantly based on whether the chana is raw, boiled, or roasted. For accurate tracking, it's essential to consider the preparation method. A raw, uncooked serving will have a denser nutritional profile, while boiling adds water weight, which dilutes the macros per gram but makes it more digestible. This guide focuses on the two most common forms: raw black chana (kala chana) and boiled chana.
Raw Black Chana (60g)
Based on the nutritional data for raw black chana (approximately 378 kcal per 100g, with 20g protein, 63g carbohydrates, and 6g fat), a 60-gram portion offers a concentrated dose of nutrients.
- Calories: ~227 kcal
- Protein: ~12g
- Carbohydrates: ~38g (includes fiber)
- Fat: ~3.6g
- Fiber: ~7g
Boiled Chana (60g)
Boiling chana significantly changes its nutritional composition per gram due to water absorption. Based on data for boiled chickpeas (approximately 141 kcal per 100g, with 9g protein, 24g carbs, and 1g fat), a 60-gram serving provides a lighter, more hydrated profile.
- Calories: ~85 kcal
- Protein: ~5.4g
- Carbohydrates: ~14.4g (includes fiber)
- Fat: ~0.6g
- Fiber: ~4.8g
Comparison of Raw vs. Boiled 60g Chana
| Macronutrient | 60g Raw Black Chana | 60g Boiled Chana |
|---|---|---|
| Calories | ~227 kcal | ~85 kcal |
| Protein | ~12g | ~5.4g |
| Carbohydrates | ~38g | ~14.4g |
| Fat | ~3.6g | ~0.6g |
| Fiber | ~7g | ~4.8g |
Key Health Benefits of Chana
Consuming chana, in any form, offers a wealth of benefits thanks to its rich composition of protein, fiber, vitamins, and minerals.
- Aids Digestive Health: The high dietary fiber content, particularly the soluble fiber, promotes healthy digestion and can help prevent constipation.
- Supports Heart Health: Chana contains potassium, magnesium, and fiber, which help manage blood pressure and reduce bad cholesterol levels.
- Helps Manage Weight: The combination of protein and fiber promotes satiety, making you feel full for longer and reducing overall calorie intake.
- Regulates Blood Sugar: Chana has a low glycemic index, meaning it releases glucose slowly into the bloodstream, which is beneficial for managing blood sugar levels.
- Rich in Plant-Based Protein: As an excellent source of protein, chana is ideal for vegetarians and vegans looking to support muscle growth and repair.
- Boosts Energy Levels: The complex carbohydrates in chana provide a sustained energy release, keeping you energized throughout the day.
- Prevents Iron Deficiency: Chana is a good source of iron, which is vital for red blood cell production and preventing conditions like anemia.
How to Incorporate Chana into Your Diet
Chana's versatility allows for easy incorporation into a variety of meals and snacks. Here are some popular methods:
- Sprouted Chana Salad: Sprouted chana is even more nutritious. Mix with chopped onions, tomatoes, green chilies, and a squeeze of lemon juice for a refreshing and protein-rich snack.
- Chana Dal Curry: A traditional and hearty dish made from split chana (chana dal), spices, and vegetables.
- Hummus: This creamy dip is made by blending boiled chana with tahini, lemon juice, and garlic. It's perfect for dipping vegetables or as a spread.
- Roasted Chana: For a crunchy snack, roast chana with a little oil and your favorite spices.
- Sattu Drink: Sattu, or roasted chana flour, can be mixed with water, lemon, and salt for a protein-rich drink.
Conclusion
In summary, the macros of 60g chana vary depending on its preparation, but both raw and boiled versions offer significant nutritional value. A 60g portion provides a healthy balance of protein, complex carbohydrates, and fat, alongside a generous amount of dietary fiber. This makes chana an excellent food for managing weight, controlling blood sugar, and supporting overall health. By understanding the differences between raw and boiled chana, you can effectively incorporate this powerful legume into your diet to meet your specific health and fitness goals. The low-fat, high-fiber, and plant-based protein content reinforces its reputation as a superfood and a smart dietary choice. For a deeper scientific look into the nutritional quality of chickpeas, reference research such as that found in this review: Nutritional quality and health benefits of chickpea.
