Kala Chana (black chickpeas) is one of the most nutrient-dense and protein-rich legumes found in Indian kitchens. Packed with fiber, vitamins, and plant-based protein, this humble ingredient supports everything from muscle growth to heart health and blood sugar control.
Dt. Foram Modi, a leading dietitian in Mumbai, explains why Kala Chana deserves a prime spot in your daily meals and how 100g of this superfood can contribute to your wellness goals.
📊 Nutritional Value of Kala Chana (Boiled, per 100g)
| Nutrient | Amount (Approx.) |
|---|---|
| Energy | 168 kcal |
| Carbohydrates | 27 g |
| Protein | 9 g |
| Dietary Fiber | 7.6 g |
| Fat | 2.6 g |
| Iron | 4.3 mg |
| Calcium | 45 mg |
| Magnesium | 48 mg |
| Potassium | 291 mg |
| Folate (Vitamin B9) | 172 mcg |
| Glycemic Index | Low (28–32) |
Note: These values refer to boiled kala chana. Raw dry chana has higher calories and nutrients per 100g.
🌟 Why Kala Chana is a Nutritional Powerhouse
Dt. Foram Modi shares the science-backed benefits of including Kala Chana in your diet regularly.
✅ 1. Excellent Plant-Based Protein Source
Kala chana offers 9g of protein per 100g, making it ideal for vegetarians and vegans. It supports muscle repair, metabolism, and satiety.
✅ 2. High in Fiber – Good for Gut and Heart
Rich in both soluble and insoluble fiber, Kala Chana:
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Improves digestion
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Regulates bowel movement
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Reduces LDL (bad) cholesterol
✅ 3. Supports Blood Sugar Control
With a low glycemic index and high fiber content, Kala Chana slows glucose absorption, helping manage diabetes and preventing sugar spikes.
✅ 4. Rich in Iron – Great for Women’s Health
Kala Chana is a good source of non-heme iron, essential to prevent or manage anemia—especially in women, growing children, and menstruating teens.
✅ 5. Improves Energy and Brain Function
Packed with complex carbs and B-vitamins like folate and thiamine, Kala Chana supports brain health and sustained energy throughout the day.
🍲 How to Include Kala Chana in Your Diet
Dt. Foram Modi, top dietitian in Mumbai, recommends these easy and healthy ways to include Kala Chana in your meals:
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Boiled Chana Chaat with lemon, onion, tomato, coriander – perfect snack!
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Kala Chana Curry with roti or rice – a protein-rich lunch or dinner
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Sukha Kala Chana for Navratri or fasting – simple and nourishing
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Sprouted Chana Salad – great for breakfast or evening energy boost
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Roasted Kala Chana (Dry Snack) – guilt-free munching!
Pro Tip: Soak overnight, pressure cook well, and avoid excess oil for the healthiest preparation.
👶👵 Suitable for All Ages
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Kids: For growth and energy
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Adults: For weight management, muscle maintenance
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Elderly: For digestion and preventing deficiencies
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Pregnant Women: For iron and folate intake
👩⚕️ Expert Advice from a Dietitian in Mumbai
Kala Chana is one of those Indian superfoods that packs high nutrition at a low cost. It’s ideal for weight loss, diabetic diets, vegetarian nutrition, and overall health. According to Dt. Foram Modi, adding Kala Chana to your diet 3–4 times a week can improve energy levels, boost immunity, and aid in long-term health goals.
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