A 20-gram serving of roasted chana, a popular snack also known as bhuna chana, provides a convenient and satisfying source of essential nutrients. While the exact figures can vary slightly depending on the specific product and whether the skin is included, a general nutritional profile highlights its value as a healthy snack option. On average, 20g of roasted chana contains approximately 56 to 57 calories, offering a low-calorie yet nutrient-dense boost.
Macronutrient Breakdown of 20g Roasted Chana
Protein Content
One of the most notable features of roasted chana is its high protein content for a snack of its size. A 20g portion can contain about 3 to 4 grams of plant-based protein. This makes it a great choice for vegetarians, vegans, and anyone looking to increase their protein intake. Protein is crucial for muscle repair, growth, and overall body function. The high protein in roasted chana also contributes to increased satiety, helping you feel fuller for longer and aiding in weight management.
Carbohydrates and Fiber
Within the 20g serving, you can expect a solid dose of complex carbohydrates and dietary fiber. Typically, this portion provides around 8 grams of total carbohydrates and 1 to 2 grams of dietary fiber. The fiber is particularly beneficial for digestive health, promoting regular bowel movements and preventing constipation. The combination of fiber and complex carbs ensures a slow, sustained release of energy, preventing the blood sugar spikes and crashes associated with sugary snacks.
Fat Content
Roasted chana is generally low in fat, especially if it is dry-roasted without added oil. A 20g serving contains less than 1 gram of fat, with most of it being unsaturated fat, which is better for heart health. Dry roasting is the best method to keep the fat content minimal, compared to other preparations.
Vitamins and Minerals
Beyond the macronutrients, roasted chana is also a source of important micronutrients. A 20g serving provides a small but valuable amount of several key vitamins and minerals. It is known to contain iron, which is essential for healthy blood and preventing anemia, as well as magnesium, important for nerve and muscle function. It also offers traces of other minerals like calcium and phosphorus, which contribute to bone health.
Comparison: 20g Roasted Chana vs. Other Snacks
| Nutrient | 20g Roasted Chana | 20g Potato Chips | 20g Salted Almonds |
|---|---|---|---|
| Calories | ~57 kcal | ~107 kcal | ~116 kcal |
| Protein | ~3–4 g | ~1.8 g | ~4.3 g |
| Fiber | ~1–2 g | ~0.8 g | ~2.5 g |
| Fat | <1 g | ~7.2 g | ~10 g |
| Sodium | Low (if unsalted) | High | High |
This comparison highlights how roasted chana offers a significantly lower-calorie and lower-fat snack option compared to potato chips, while still providing a substantial amount of protein and fiber. While almonds offer more protein and fiber, they are also significantly higher in fat and calories for the same serving size, which may be a consideration for those focused on calorie intake.
Health Benefits of a Small Serving
Even in a small 20g serving, roasted chana offers health benefits that contribute to overall wellness. The high fiber and protein content help manage appetite, making it an excellent snack for weight control. Its low glycemic index helps regulate blood sugar levels, which is beneficial for individuals managing diabetes. The presence of minerals like iron and magnesium supports various bodily functions, from energy production to bone health. Its convenience and crunchiness also make it a satisfying and healthy alternative to processed snacks, helping curb unhealthy cravings.
Conclusion
In summary, the nutritional value of 20g roasted chana is remarkably high for its small size. This crunchy, convenient snack offers a low-calorie, high-protein, and high-fiber package that supports satiety, digestion, and blood sugar control. While it provides a good dose of protein and complex carbohydrates for sustained energy, its vitamin and mineral content adds to its profile as a wholesome, healthy choice. For a tasty and nutritious snack that aids in weight management and overall health, roasted chana is an excellent option to incorporate into your diet in moderation.
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Ways to Incorporate Roasted Chana into Your Diet
- As a standalone snack: Enjoy a small handful of plain or lightly salted roasted chana as a quick, healthy bite between meals.
- In salads: Sprinkle roasted chana over salads for an added boost of protein and satisfying crunch.
- Homemade trail mix: Mix roasted chana with unsalted nuts, seeds, and dried fruits for a custom, healthy trail mix.
- Chaat-style: Toss with chopped onions, tomatoes, and a squeeze of lemon juice for a tangy, flavorful snack.
- As a soup topping: Use roasted chana as a crunchy garnish for soups instead of less healthy croutons.
