Black Chana Protein Per 100g

When it comes to protein-rich foods, black chana (black chickpeas) is a hidden gem in Indian cuisine.

Not only is it a staple in many traditional dishes, but it also packs a powerful nutritional punch that can benefit everyone, from fitness enthusiasts to those simply looking to maintain a healthy diet.

In this comprehensive guide, we’ll dive deep into the world of black chana, focusing on its protein content per 100g, its health benefits, and how you can incorporate it into your daily meals. So, let’s get started!

What is Black Chana?

Black chana, also known as kala chana or Bengal gram, is a type of legume that is widely consumed in India.

It’s smaller and darker than the more common white chickpeas (kabuli chana) and has a nuttier, earthier flavor. 

Black chana is a versatile ingredient that can be used in a variety of dishes, from curries and salads to snacks and even desserts. 

But what makes black chana truly special is its impressive nutritional profile. It’s rich in protein, fiber, vitamins, and minerals, making it an excellent choice for vegetarians, vegans, and anyone looking to boost their protein intake.

Black Chana Protein Content Per 100g

One of the most compelling reasons to include black chana in your diet is its high protein content. 

Black chana provides 19-21g of protein per 100g, making it a high-protein, plant-based food ideal for vegetarians and health-conscious individuals.

Black chana (100g) nutrition profile:

• Protein: 19-21g

• Carbs: 61g

• Fiber: 12-15g

• Fat: 6g

• Iron: 4.3mg

• Calcium: 57mg

• Calories: ~364 kcal

As you can see, black chana holds its own against some of the most popular protein sources. And for vegetarians and vegans, it’s an invaluable addition to their diet.

Why Protein is Important for Indians?

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall health.

However, many Indians struggle to meet their daily protein requirements due to a diet that is often high in carbohydrates and low in protein-rich foods.

This is where black chana comes in. It’s not only affordable and widely available but also incredibly versatile, making it easy to incorporate into your daily meals.

Whether you’re looking to build muscle, lose weight, or simply stay healthy, black chana can help you meet your protein needs.

Health Benefits of Black Chana

Beyond its protein content, black chana offers a host of other health benefits that make it a must-have in your diet. Let’s take a closer look at some of these benefits:

1. Rich in Fiber

Black chana is an excellent source of dietary fiber, with around 12-15 grams of fiber per 100 grams. Fiber is essential for maintaining a healthy digestive system, preventing constipation, and promoting gut health.

It also helps regulate blood sugar levels and keeps you feeling full for longer, which can aid in weight management.

2. Packed with Vitamins and Minerals

Black chana is a powerhouse of essential vitamins and minerals, including iron, magnesium, potassium, and B vitamins.

These nutrients are vital for maintaining energy levels, supporting bone health, and boosting immunity.

3. Supports Heart Health

The fiber, potassium, and magnesium in black chana all contribute to heart health. Fiber helps lower cholesterol levels, while potassium and magnesium help regulate blood pressure.

Additionally, black chana is low in saturated fat, making it a heart-healthy food choice.

4. Aids in Weight Loss

Thanks to its high protein and fiber content, black chana can help you feel full and satisfied, reducing the likelihood of overeating.

It’s also low in calories, making it an excellent addition to a weight-loss diet.

5. Boosts Energy Levels

Black chana is a great source of complex carbohydrates, which provide a steady release of energy throughout the day.

This makes it an ideal food for athletes, students, and anyone with a busy lifestyle.

6. Supports Muscle Growth and Repair

The high protein content in black chana makes it an excellent food for muscle growth and repair.

Whether you’re hitting the gym or simply looking to maintain muscle mass as you age, black chana can help.

How to Incorporate Black Chana into Your Diet?

One of the best things about black chana is its versatility. It can be used in a variety of dishes, from savory to sweet.

Here are some delicious and easy ways to include black chana in your diet:

🌟Black Chana Curry

A classic Indian dish, black chana curry is a flavorful and nutritious meal that can be enjoyed with rice or roti.

Simply soak the chana overnight, cook it with spices, tomatoes, and onions, and you’ve got a hearty and protein-packed meal.

🌟Chana Salad

For a quick and healthy snack, toss boiled black chana with chopped vegetables like cucumbers, tomatoes, and onions.

Add a squeeze of lemon juice and a dash of chaat masala, and you’ve got a refreshing and protein-rich salad.

🌟Chana Chaat

Chana chaat is a popular street food in India that’s both delicious and nutritious. Mix boiled black chana with chopped onions, tomatoes, green chilies, and coriander.

Add a sprinkle of chaat masala, lemon juice, and a dollop of yogurt for a tangy and spicy treat.

🌟Black Chana Sundal

A South Indian favorite, sundial is a simple and healthy snack made with boiled black chana, grated coconut, and a tempering of mustard seeds, curry leaves, and green chilies. It’s often served during festivals and makes for a great evening snack.

🌟Black Chana Hummus

Twist your hummus by using black chana instead of white chickpeas. Blend boiled black chana with tahini, garlic, lemon juice, and olive oil for a creamy and protein-rich dip that’s perfect with pita bread or veggie sticks.

🌟Black Chana Flour (Besan)

Black chana can also be ground into flour, known as besan, which is used in a variety of Indian dishes like pakoras, kadhi, and laddoos.

Besan is not only gluten-free but also high in protein, making it a great alternative to regular flour.

Black Chana for Different Lifestyles

Whether you’re a fitness enthusiast, a busy professional, or a parent looking to feed your family nutritious meals, black chana can fit seamlessly into your lifestyle. Here’s how:

For Fitness Enthusiasts

• If you’re looking to build muscle or recover after a workout, black chana is an excellent source of plant-based protein.

• Pair it with whole grains like brown rice or quinoa for a complete protein meal that will fuel your workouts and aid in recovery.

For Busy Professionals

• Black chana is quick and easy to prepare, making it a great option for busy professionals.

• You can boil a batch at the beginning of the week and use it in salads, curries, or snacks throughout the week.

For Parents

• Black chana is a kid-friendly food that can be incorporated into a variety of dishes.

• Try making black chana cutlets, adding them to pasta, or even blending them into soups for a nutritious boost that your kids will love.

Tips for Cooking Black Chana

To get the most out of black chana, here are some tips for cooking and storing it:

Soak Before Cooking: Always soak black chana for at least 8 hours or overnight before cooking. This reduces cooking time and makes it easier to digest.

Use a Pressure Cooker: Cooking black chana in a pressure cooker is the quickest and most efficient method. It usually takes about 15-20 minutes on high pressure.

Store Properly: Cooked black chana can be stored in the refrigerator for up to 5 days or frozen for up to 3 months. This makes it easy to have on hand for quick meals.

Conclusion

Black chana is more than just a humble legume; it’s a nutritional powerhouse that deserves a place in every Indian kitchen.

With its high protein content, numerous health benefits, and versatility, it’s an excellent choice for anyone looking to improve their diet and overall health.

So, the next time you’re planning your meals, don’t forget to include black chana. Whether it’s in a curry, salad, or snack, this tiny legume can make a big difference in your health and well-being.

And with 19-21 grams of protein per 100 grams, it’s a simple and delicious way to meet your daily protein needs.

Give black chana a try today, and experience the benefits of this incredible superfood for yourself!