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How much protein is there in 100g black chana?

Black chana, also known as kala chana, is a powerhouse of nutrients with a notable protein content. Protein in 100 grams of black chana can vary but typically ranges between 7-8 grams. This makes it a valuable plant-based protein source for vegetarians and vegans. Protein plays a crucial role in various bodily functions, including muscle repair, immune system support, and enzyme production.

In addition to protein, black chana is rich in carbohydrates, fiber, vitamins, and minerals, making it a well-rounded food choice. The 100-gram serving size is particularly relevant as it allows for easy comparison of nutrient content across different foods.

By understanding the protein content in 100 grams of black chana, you can make informed decisions about your diet and ensure you are meeting your nutritional needs.

Nutritional Composition of Black Chana

The nutritious content present in 100 gm of Kala chana is:

Nutrition

Value

Protein

20 g

Dietary fibre

12 g

Carbohydrates

63 g

Fat

6 g

Calcium

57 mg

Iron

4.31 mg

Potassium

718 mg

Calories

378 cal

 

Soaking kala chana in water overnight is a common practice in India before consumption. This soaking process can modify the nutritional characteristics of chickpeas. After soaking, kala chana is often eaten plain or served with salad and minimal dressing.

The nutritious content present in 100 gm of soaked kala chana is:

Nutrition

Value

Protein

15 g

Carbohydrates

45 g

Fat

5 g

Calories

300 cal

Health Benefits of Protein in Black Chana

  • Black chana is an excellent source of plant-based protein, with around 8-9 grams of protein in a 50-gram serving. This protein content makes it a valuable ingredient for individuals looking to increase their protein intake from plant sources.

  • Proteins found in black chana are crucial for muscle repair and growth. They provide the necessary building blocks for creating and maintaining muscle mass, making it beneficial for athletes, fitness enthusiasts, and individuals aiming to enhance their physical strength.

  • Including protein-rich foods like black chana in your diet can also aid in weight management. Proteins help increase feelings of fullness, which may reduce overeating and support weight loss or maintenance goals.

  • Moreover, the protein content in black chana plays a role in regulating blood sugar levels. It helps slow down the absorption of glucose in the bloodstream, contributing to better blood sugar control and potentially reducing the risk of spikes and crashes.

By incorporating black chana into your meals, you can derive these health benefits while enjoying a delicious and nutritious legume that adds both flavor and protein to your diet.

Homemade Black Chana Delights

Items

Ingredients

Instructions

Benefits

Black Chana Chaat

  • Soaked black chana

  • Chopped onions, tomatoes, green chilies

  • Tamarind chutney, chaat masala

  1. Mix all ingredients in a bowl.

  2. Drizzle with tamarind chutney and sprinkle chaat masala.

  3. Toss well and serve as a flavorful snack or appetizer.

  • Provides a burst of flavors with minimal calories.

  • High fiber content supports digestive health.

Black Chana Soup

  • Soaked black chana

  • Vegetable broth

  • Chopped carrots, celery, onion

  • Garlic, ginger, cumin powder

  1. Cook vegetables and garlic in broth until tender.

  2. Add soaked black chana and simmer until soft.

  3. Blend soup until smooth, season to taste.

  4. Serve hot with a sprinkle of fresh herbs.

  • High fiber aids in satiety and weight management.

  • Provides essential vitamins and minerals for overall health.

Black Chana Curry

  • Soaked black chana

  • Onion, tomato, garlic, ginger

  • Spices: cumin, coriander, turmeric, chili powder

  1. Sauté onions, garlic, and ginger.

  2. Add tomatoes and spices, cook until soft.

  3. Stir in soaked black chana, simmer until flavors meld.

  4. Serve hot with rice or bread.

  • Rich in protein for muscle repair and growth.

  • Contains antioxidants from spices for overall health.

Black Chana Salad

  • Soaked black chana

  • Chopped cucumber, tomato, onion

  • Lemon juice, salt, pepper

  1. Mix all ingredients in a bowl.

  2. Season with lemon juice, salt, and pepper.

  3. Serve as a nutritious and refreshing salad.

  • High fiber content aids digestion.

  • Provides a good dose of protein for muscle health.

Black Chana Stir-fry

  • Soaked black chana

  • Sliced bell peppers, carrots, onions

  • Garlic, ginger, soy sauce

  1. Sauté garlic and ginger in a pan.

  2. Add vegetables and cook until tender-crisp.

  3. Stir in soaked black chana and soy sauce.

  4. Cook until heated through, then serve hot.

  • Low-calorie option packed with nutrients.

  • Provides a good balance of protein and fiber for satiety.

Protein Inquiry: Examining 100g of Black Chana

It is essential to note that incorporating black chana into your meals can be a practical and delicious way to boost your protein intake. By adding this legume to curries, salads, or even soups, you can enhance the nutritional value of your dishes while benefiting from the protein it offers.

Meeting your daily protein requirements is vital for various bodily functions, including muscle growth, weight management, and overall health. By including black chana in your diet, you not only increase your protein intake but also benefit from its fiber, vitamins, and minerals content.

To reap the health benefits associated with black chana's protein content, consider creative ways to include this legume in your regular meals. Whether as a main ingredient or a complementary addition, black chana can be a versatile and nutritious choice for enhancing the protein content of your diet.

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