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What's the protein content in 100g chana?

Protein plays a crucial role in our diet, and chana, also known as chickpeas, is a fantastic source of this essential nutrient. When we talk about the protein content in chana, it's important to understand its significance in maintaining a healthy diet.

Chana is not only a popular legume but also a powerhouse of protein. In just a 100g serving of chana, you can find a significant amount of protein, making it a valuable addition to vegetarian and non-vegetarian diets alike.

Protein in chana is vital for various bodily functions, including muscle repair and growth, enzyme production, and immune system support. Incorporating chana into your meals can help meet your daily protein requirements and promote overall health and well-being.

Whether you are a fitness enthusiast looking to build muscle or someone simply aiming for a balanced diet, knowing the protein content in 100g of chana can guide you in making nutritious food choices.

Nutritional Profile of Chana

Nutritional facts of Chana per 100g:

Carbohydrates

57.8g

Proteins

22.4g

Fat

6.69g

Fibre

10.8g

Sugar

10.8g

Energy

387kcal

Factors affecting protein content in chana

  1. Variety of Chana: Different varieties of chickpeas may have varying protein contents due to genetic differences and growing conditions.

  2. Growing Conditions: Factors such as soil quality, climate, and rainfall during cultivation can affect the protein content of chickpeas.

  3. Processing Methods: Processing techniques such as soaking, cooking, and canning can influence the protein content of chickpeas.

  4. Cooking Methods: The way chickpeas are cooked, whether boiled, roasted, or sprouted, can affect their protein content. Overcooking may lead to protein loss.

  5. Genetic Factors: Genetic variations within chickpea varieties can influence protein synthesis and accumulation.

Benefits

  1. Rich in Protein: Chana is a good source of plant-based protein, essential for muscle repair and growth.

  2. High in Fiber: It's high in dietary fiber, aiding digestion, promoting satiety, and helping regulate blood sugar levels.

  3. Nutrient-Dense: Chana is packed with essential vitamins and minerals like iron, folate, manganese, and magnesium, supporting overall health.

  4. Heart Health: Its fiber and potassium content may help lower cholesterol levels and maintain healthy blood pressure, reducing the risk of heart disease.

  5. Weight Management: The protein and fiber content in chana can help you feel full for longer periods, aiding in weight management and reducing overeating.

  6. Blood Sugar Regulation: Chana has a low glycemic index, preventing rapid spikes in blood sugar levels, making it suitable for those with diabetes.

  7. Bone Health: Chana contains calcium and phosphorus, vital for maintaining strong bones and teeth.

  8. Improved Digestion: Its fiber content promotes regular bowel movements and prevents constipation, maintaining a healthy digestive system.

  9. Energy Boost: The carbohydrates in chana provide a steady release of energy, keeping you feeling energized throughout the day.

  10. Versatile Cooking Ingredient: Chana can be used in various dishes, making it easy to incorporate into your diet in soups, salads, curries, or snacks.

Chana Creations: 5 Delicious Homemade Recipes

Recipe

Ingredients

Instructions

Chana Salad

  • Boiled chickpeas

  • Cucumber, tomato, onion

  • Lemon juice, salt, pepper

  1. Mix chickpeas with diced veggies.

  2. Add lemon juice, salt, and pepper to taste.

  3. Toss well and serve.

Chana Pulao

  • Cooked rice

  • Boiled chickpeas

  • Onion, garlic, ginger

  • Spices: cumin seeds, turmeric, garam masala

  1. Sauté onions, garlic, ginger, and spices.

  2. Mix in chickpeas and rice.

  3. Stir well, cook for 5 minutes, and serve hot.

Chana Sandwich

  • Bread slices

  • Mashed boiled chickpeas

  • Finely chopped onion, tomato, and coriander

  • Mayonnaise or yogurt

  1. Spread mashed chickpeas on bread.

  2. Add chopped veggies, mayo or yogurt.

  3. Cover with another bread slice and toast or serve as is.

Chana Soup

  • Boiled chickpeas

  • Vegetable broth

  • Chopped carrots, celery, onion

  • Garlic, ginger, cumin powder

  1. Sauté veggies, garlic, and ginger.

  2. Add chickpeas, broth, and spices.

  3. Simmer for 20 minutes, blend, and serve hot.

Chana Curry

  • Boiled chickpeas

  • Onion, tomato, garlic, ginger

  • Spices: cumin, coriander, turmeric, chili powder

  • Coconut milk or yogurt

  1. Sauté onions, garlic, and ginger.

  2. Add tomatoes, spices, and chickpeas.

  3. Pour coconut milk or yogurt, simmer until thickened, and serve with rice or bread.

Chana Protein Analysis: What's in 100g?

Incorporating chana into your meals can help enhance muscle growth and repair, support overall body functions, and keep you feeling full and satisfied. The amino acids present in chana are essential for various biological processes, making it a valuable addition to a nutritious diet.

When comparing chana's protein content with other protein sources like lentils, beans, or meat, chana stands out for its rich protein profile and versatility in various dishes. Its high protein content makes it a favorite among individuals looking to increase protein intake without consuming animal products.

The protein content in 100g of chana offers a wholesome and plant-based protein option that can be easily included in daily meals. By recognizing the value of chana as a protein-rich food, you can enhance your diet's nutritional quality and support your overall health and well-being.

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