Protein in 60 gm of Chana

Chana - If you're someone who’s exploring natural and affordable sources of protein in India, chana (also known as Bengal gram or chickpeas) is a name you've definitely heard. 

But what does 60 gm chana protein really mean? How much protein does it provide? How does it benefit your health, and how can you include it in your daily meals?

In this blog post, we’re diving deep into the world of chana and breaking down exactly what 60 grams of chana protein looks like, how it supports your fitness and wellness goals, and why it’s a powerhouse every Indian household should take seriously.

Let’s uncover the nutritional secrets of chana in a simple, science-backed, and engaging way.

What is Chana?

Chana, or chickpeas, belong to the legume family and are one of the oldest cultivated crops in India.

There are mainly two varieties: black chana (kala chana) and white chana (kabuli chana). 

While both types are packed with nutrients, black chana stands out for its higher fiber and protein content.

60 gm Chana Protein

Understanding what 60 grams of chana protein looks like can help you structure your meals better, whether you're trying to build muscle, lose weight, or maintain energy levels throughout the day.

60 g of chana (raw) provides approximately 12 g of protein, depending on the type (black or white) and how it's prepared.

Let’s look at the protein content in chana:

• 100 grams of raw black chana = approximately 20-21 grams of protein

• 100 grams of boiled black chana = approximately 8 grams of protein

• Roasted chana (without skin) = around 18-20 grams per 100 grams

So if your goal is to consume 60 grams of protein from chana, you’ll need to consume approximately:

• 140–150 grams of roasted chana

• 370–380 grams of boiled chana

• Or mix it up with chana flour, sprouts, and more

But chana isn’t just about protein, it’s also rich in fiber, iron, magnesium, folate, B vitamins, and antioxidants, making it a nutrient-dense option that supports overall health.

60 gm Chana Nutrition Calculation

Type of Chana	Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)
Raw Black Chana	~200	~12	~34	~3	~10
Boiled Black Chana	~105	~5.2	~18	~1	~6
Roasted Chana (Plain)	~245	~11	~30	~5	~8
Chana Dal (Raw)	~210	~11.5	~34	~2.5	~8
Besan (Chana Flour)	~220	~11.8	~32	~4	~4

✔ Ideal for vegetarians: For those who don’t consume eggs, meat, or fish, chana bridges the gap.

✔ Muscle building: 60g of protein is a sweet spot for post-workout recovery and muscle synthesis.

✔ Satiety and weight management: High-protein foods like chana reduce hunger and prevent overeating.

✔ Diabetes management: Chana has a low glycemic index and helps stabilize blood sugar when eaten with other foods.

In fact, many fitness trainers in India recommend chana as a pre- or post-workout snack due to its dense protein and carbohydrate balance.

Health Benefits of Getting 60 g of Chana Protein Daily

You might be consuming chana occasionally, but what happens when you aim for 60 gm chana protein regularly? A lot of positive changes, actually.

Here are some science-backed benefits of making this a habit:

🌟 Improved Muscle Strength and Recovery

Consuming adequate protein is key for building and maintaining lean muscle. Whether you're lifting weights, doing yoga, or going for morning walks, protein from chana aids muscle recovery.

🌟 Enhanced Metabolism and Fat Loss

Higher protein intake boosts thermogenesis, meaning your body burns more calories during digestion. It also keeps you full for longer, which helps reduce overall calorie intake.

🌟 Better Blood Sugar Control

Chana is a low-GI food, which means it digests slowly and releases glucose gradually. This helps people with type 2 diabetes or those managing insulin resistance.

🌟 Heart Health Support

Chana is rich in magnesium and soluble fiber, both of which help in reducing cholesterol levels and supporting cardiovascular health.

🌟 Gut Health and Digestion

The fiber in chana feeds your gut bacteria and helps promote a healthy digestive system. Regular intake reduces the chances of constipation and supports a healthy microbiome.

🌟 Iron and Energy Boost

Especially for women and children in India, iron deficiency is a concern. Chana offers a plant-based iron source that, when paired with Vitamin C (like lemon juice or tomatoes), can improve absorption.

How to Add 60 g Chana Protein to Your Indian Diet?

The good news? Chana is incredibly versatile, and Indian cuisine already includes it in many traditional recipes.

Let’s explore smart ways to include chana daily so you can hit your 60g protein goal:

✔️ Sprouted Kala Chana Salad

Soak kala chana overnight, sprout for 1-2 days

Mix with onion, tomato, green chili, lemon juice, and a pinch of salt

Great breakfast or evening snack

✔️ Chana Chaat

Boiled black chana + spices + chopped vegetables

Add roasted peanuts or seeds for an extra protein kick

✔️ Besan Cheela (Savory Pancakes)

1 cup of besan + water + grated veggies + masala

Easy to make, protein-rich breakfast or dinner option

✔️ Sattu Drink or Paratha

Sattu (roasted chana flour) is high in protein

Mix with water, lemon, and salt for a drink

Or make a stuffing for paratha

✔️ Hummus with Roti or Veggies

Blend boiled white chana with garlic, olive oil, lemon juice

Use as a dip or spread

✔️ Roasted Chana as Snack

A handful (about 50g) of roasted chana can give 10g of protein

Great for midday snacking at work or school

By combining 2–3 of these methods daily, you can easily hit or even exceed 60 grams of protein from chana.

Who Should Consider 60 g of Chana Protein Daily?

While chana is safe for most people, focusing on 60 grams of protein from chana daily can be especially beneficial for:

✅ Vegetarians and Vegans

If you're not consuming eggs or dairy, your protein options are limited. Chana helps fill that nutritional gap with a wholesome, digestible form of plant protein.

✅ Fitness Enthusiasts and Athletes

Whether you're doing cardio, strength training, or yoga, your body needs more protein for muscle repair and stamina. Chana offers clean fuel without excess fat or cholesterol.

✅ Working Professionals

If you're often skipping meals or relying on fast food, roasted chana or chana-based recipes can be your rescue pack for nutrition on the go.

✅ Children and Teens

Growing bodies need protein. Chana in the form of tikkis, cheelas, or laddoos can help meet daily protein needs in a child-friendly way.

✅ Seniors

Muscle mass declines with age. Including chana in the form of boiled dishes or soups can help maintain strength and bone health.

Conclusion

The humble chana, often overlooked in favor of exotic superfoods, is in fact one of the most nutritionally dense and affordable proteins available in India.

By aiming for 60 grams of chana protein daily, you're not just nourishing your muscles you’re boosting your energy, stabilizing your blood sugar, and enhancing your overall well-being.

Whether you’re a gym-goer, a homemaker, or a working professional, there’s a place for chana on your plate.

So go ahead, cook it, roast it, blend it, or chaat it up. Make chana your everyday superfood, and your body will thank you.