Hi Readers! Have you ever thought of the amount of protein in chana (100g) or 100 gm chana protein? By any name, these are colloquially known in different terms like the black chana, kala chana, or just plain chickpeas. It is a plant source of protein that is a powerhouse, of course! Now, we are going to see what specific proteins there are in 100 gm chana, its calories, and why it is so popular with nutrition experts.
Protein in 100 gm Chana: The Power of Plant Protein
Chana or chickpeas or Bengal gram, is a nutritional treasure of the Indian diet. Black chana protein contains a lot of protein, namely 19 -20 grams of protein in black chana protein per 100 grams (dry weight) or you can take the 100 gm chana protein.
And that is exactly it, because, again, protein in kala chana per 100g and calories portion of chana protein provides almost half of your daily protein needs, provided that you are not of advanced age and your activity level is high.
Black chana protein per 100g—The Unsung Hero
Now we should speak about kala chana, or black chana. This type is slightly thicker and more nutritious as compared to normal chickpeas.
Research that was released in the Journal of Food Science and Technology revealed that the black chana protein per 100g is approximately 20.5 grams. Along with protein, it packs:
Fiber: 12–13g
Iron: 4–5mg
Calcium: 40–50mg
Calories: Approximated at 360-370 kcal per 100g (dry)
Therefore, when you are going to the gym or you need natural source of proteins, protein content in kala chana per 100g or 100 gm chana protein is what makes it an ideal choice among vegetables.
Benefits of Medical Research of Chana Protein
Recent research brings out the supportive nature of kala chana protein per 100g or the 100 gm chana protein, for a number of health objectives:
- Enhances brain performance: It helps by the B-vitamin complex.
- Decreases the risk of heart disease: Fiber decreases LDL.
- Enhances muscle repair: Amino acid balance post exercise repair.
- Helps to control weight: High satiety index helps avoid overeating.
The 2022 research in Nutrients Journal has confirmed that the frequent intake of legumes (including chana) is beneficial to body composition and metabolic health in vegetarians.
The Reason why Black Chana Protein is a Fitness Favorite
Black chana protein can be consumed as a pre- or post-workout snack by nutritionists and sports dietitians. Here’s why:
- Healthy plant protein: An excellent substitute of whey or meat protein.
- Slow-burning energy: Ideal duration-energy powerhouse.
- Iron and B vitamins are rich: Assists in the metabolism of energy and muscular oxygenation.
- Healthy: Loaded with soluble fiber that reduces LDL cholesterol.
The American Journal of Clinical Nutrition conducted a study that showed that muscle maintenance and reducing the risk of chronic diseases are beneficial with a regular intake of legumes.
Making the most out of 100 gm Chana Protein
To have the highest protein in chana per 100g or 100 gm chana protein , consider these tips that are supported by science:
Soak Overnight: It minimizes anti-nutrients and enhances protein digestibility.
Germination: Increases protein bioavailability by 25-30.
Roasting: Preserves nutrients and increases taste.
Pair with Whole Grains: Chana paired with rice or chapati gives one all the necessary amino acids.
100g Chana Protein- Cooked vs.Uncooked
With one exception—cooking influences protein density.
Form Protein (per 100g)
Dry Kala Chana 19–20g
Boiled Kala Chana 8–9g
Therefore, when you are counting the protein in 100 gm chana or 100 gm chana protein it is always important to remember whether it is the dry or cooked chana. They are both nutritious, but a dry measurement has an outcome of the raw value before it absorbs water.
Chana Protein Medical Research Advantages
The recent research indicates that kala chana protein per 100g or 100 gm chana protein helps to achieve a number of health objectives:
- Enhances brain performance: It contains B-vitamin complex.
- Lowers the risk of heart disease: High fiber is lowering the LDL cholesterol levels.
- Aids in muscle recovery: Well balanced amino acid content facilitates post exercise recovery.
- Helps regulate weight: The large satiety index does not allow one to overeat.
- The study published in the journal Nutrients in 2022 proved that body composition and metabolic health in vegetarians is enhanced by regular consumption of legumes (including chana).
Protein in kala chana per 100g
Black chana protein per 100g: 20.5g
Protein in chana per 100g (brown one) or the 100 gm chana protein : 19g.
Protein in 100 gm boiled chana: ~8–9g
Calories in 100g chana: ~360–370 kcal
Good in: body building, weight loss and nutrition.
How to Add Chana Protein to Your Diet
- Salads with lemon and olive oil add boiled chana.
- Prepare kala chana curry in turmeric and cumin.
- Roasted chana makes a good snack of protein.
- Blend boiled chana and yogurt together to make a high protein smoothie.
100 Gram Chana Protein and Calories- The Energy Boost
A great balance of macronutrients is also achieved in one 100-gram portion of chana protein:
| Nutrient | 100 gram chana protein |
| Protein | 19–20g |
| Carbohydrates | 60–61g |
| Fiber | 12–13g |
| Fat | 5–6g |
| Calories | 360–370 kcal |
The protein and the fiber will make you feel fuller and longer in terms of energy, help in stabilizing blood sugar, and aid in muscle recovery and burning fat.
Frequently Asked Questions (FAQs)
Q1: What is the amount of protein in 100gm of black chana?
A: There is 20-20.5 gm dry kala chana in 100 gm dry kala chana or
Q2: Does chana when Boiled lose protein?
A: Not quite, but the absorption of water dilutes the concentration of the protein to approximately 8.9 grams/100 g cooked.
Q3: Does black chana help in muscle gain?
A: Absolutely! It is also rich in protein and iron and therefore it is the best to use in muscle recovery and building of strength.
Q4: What number of calories are present in 100 gram chana?
A: 360-370 kcal/100g dry chana.
Last words: Why Chana should be on your plate
Chana protein per 100g is the winner when it comes to affordable and plant-based nutrition. Black chana protein is healthy, filling, and sustainable, no matter how you cook it roasted, boiled, or sprouted, to receive the required daily protein intake.
And the next time you are planning your meals, you should keep in mind that those little brown or black nuggets are not only delicious, but also a scientifically approved food powerhouse turns it into an ideal choice of a vegetarian product.
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