Chana Protein Per 100g: Nutrition Facts & Health Benefits

Key takeaways:

A 100g serving of whole chana contains upto 21.3g of protein.
Its high protein and fibre content makes it good for the gut and the muscles.
Kala chana (desi chana) has more fibre and minerals than kabuli chana.

In India, where most people follow a vegetarian diet, good-quality protein may not be easily available.

However, the humble chana has been keeping us strong and healthy in the most versatile ways possible - whether it's chana puri, chana jor garam, chole-bhature, besan chillas, hummus, or many more.

In this guide, we will explore how this simple yet excellent legume can help you stay fit without breaking the bank.

What are the different types of chana?

Chana is also known as Bengal gram, Garbanzo bean, Egyptian pea, or chole. It is high in protein and fibre and is a good source of vitamins, minerals, and antioxidants.

Chana is found in two major varieties. They have pretty distinct appearances and can be identified easily:

Desi chana/Kala chana (small seed).
Kabuli chana/White chana (large seed).

What is the nutritional value of chana?

Chana also contains phenolic compounds, saponins, isoflavones, tocopherol (vitamin E), and GABA (Gamma-Aminobutyric Acid).

How much protein is in 100g of chana?

Do kala chana, kabuli chana, or even roasted chana have the same nutritional values?

Each form of chana is slightly different in terms of its protein and calorie content. Here is a quick list to help you plan your meals accordingly:

Type of chana	Cooking process	Protein (per 100 g)	Calories (per 100 g)
Black chana (Desi/kala)	Raw	17–21g	364–378 kcal
Black chana (Desi/kala)	Boiled	9g	141 kcal
Kabuli chana (white)	Raw	19–22g	364–378 kcal
Kabuli chana (white)	Boiled	8.8g	164 kcal
Chana dal	Raw	20-22g	360-400 kcal
Chana dal	Cooked	9–10g	160-200 kcal
Chana sattu	Dry powder	20-26g	378–413 kcal
Roasted chana	Roasted	18.6g	355 kcal
chana sprouts	Sprouted	7–10g	130-165 kcal

Looking for more vegetarian protein-rich sources to add to your daily diet? Check out how much protein does 100g soya have.

What are the benefits of eating chana?

The protein content of chana, be it desi or kabuli, along with other nutrients, offers a variety of health benefits ^[1]:

Helps in muscle growth and repair:
Protein in chana helps the body repair tissue and make new enzymes, hormones, and antibodies.

Studies ^[2] show that people on high-protein diets can burn more calories than those on a low-protein diets.
Better eye health:
The protein content in chana reduces the risk of age-related eye problems.
Fixes bowel activity:
Chana can improve bowel activity by providing the gut with adequate dietary fibre. It softens the stools and makes it easier to pass them.
Anticancer effect:
Chana produces butyrate (a fatty acid) in the body, which kills cancer cells and prevents new cells from growing.
A diabetes-friendly meal:
Chana contains amylose and resistant starch. These sugars digest slowly, resulting in fewer glucose spikes in the blood and better insulin sensitivity.
Controls blood pressure:
Linoleic acid (a fatty acid) and beta-sitosterol (a cholesterol-lowering agent) in chana help lower blood pressure.
Is heart-healthy:
The soluble and insoluble fibre in chana can lower total cholesterol and LDL (bad) cholesterol levels.

Other compounds in chana help keep the heart healthy by maintaining the elasticity of the arteries and preventing plaque buildup.

Folic acid may lower homocysteine levels (a blood marker linked to heart disease).
Used in traditional medicine:
In traditional medicine, such as Ayurveda, it is believed that chana extracts can help treat infections and disorders affecting the blood, throat, skin, liver, and spleen.
Other health benefits:
Compounds such as tocopherols, tocotrienols, and sterols in chana may exhibit antibacterial, antitumoral, antiulcerative, antifungal, and anti-inflammatory properties.

How much chana should I eat daily?

We now know that eating chana has many benefits and is a yummy addition to our weight loss plans. But how much chana should we eat every day?

You can eat 50g to 100g of chana every day. You can either boil it or roast it in ghee, whichever you are more comfortable with.

7 delicious ways to add chana to your diet

We now know what chana does for our health, but how do we get the best out of it?

Here are some healthy, yet interesting and delicious ways in which you can add chana to your diet:

Tangy chana chaat
Refreshing chana salad
Masala-roasted chana
Stir-fried sprouted chana
Desi ghee chana
Chana soup
Pani puri with chana filling

Tangy chana chaat

Mix boiled desi chana with chopped tomatoes, onions, and green chillies. Add lemon juice, salt, and roasted jeera powder. Toss and enjoy!

Refreshing chana salad

Combine boiled kabuli chana with chopped cucumbers, bell peppers, coriander, and lettuce. Drizzle with olive oil and season with salt to taste.

Masala-roasted chana

Take roasted chana and mix withred chilli powder, chaat masala, and a pinch of salt. Shake well in a container and enjoy as a crunchy snack.

Stir-fried sprouted chana

Sauté sprouted chana with chopped onions and tomatoes. Add salt, garam masala, and cook till tender.

Desi ghee chana

Pressure cook soaked chana with a bit of ghee and sendha namak. Serve warm.

Chana soup

Pressure cook soaked chana with chopped onion, ginger and garlic. Once the ingredients have cooled, blend them in a mixture. Add salt to taste, followed by a tadka of little ghee and jeera. Squeeze some lemon juice before serving for a light, protein-rich soup.

Pani puri with chana filling

Fill pani puris with boiled kala chana or chole. The puris can be baked or made from a combination of millet flour, whole-wheat flour, or suji (semolina). Add some tamarind chutney or mint water to cut down the dryness and add some flavour.

Conclusion

Whether you are watching your weight, building muscle, or simply trying to eat healthily, chana is proof that you don't need to empty your wallet on protein supplements or hard-to-pronounce food items to achieve your weight loss goals.

Start with small servings at first, in any way you prefer, then increase your intake as you feel comfortable.

Protein is equally important for people of all ages, especially those in old age, as it is necessary to protect their muscles and maintain strength.

Ready for some chana-tastic action? Try these protein recipes and share your experiences with us!

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FAQs

Can I eat chana every day?

Yes, when consumed in moderation, chana is a healthy and delicious protein source. However, be cautious if gastric symptoms develop, such as bloating, gas, or indigestion. Always consult your doctor or a registered nutritionist before incorporating chana into your weight loss plan.
What is the best time to eat chana for weight loss?

Most people find it easier to eat soaked or boiled chana in the morning.

Having it for breakfast or as a mid-morning snack gives steady energy and keeps you full until lunch. This naturally reduces the urge to reach for biscuits or packaged snacks.

You can, of course, eat chana with any meal.

Have it as a salad, blend it into an evening soup, or keep it as a protein-rich side at dinner. What matters is regularity and portion control.

Experts typically recommend consuming 50 to 100g of chana daily.

Some people prefer to eat soaked chana first thing in the morning because Ayurveda suggests it, but choose what suits your digestion and routine.
Which is healthier? Desi chana or kabuli chana?

Both desi chana and kabuli chana are healthy and offer a variety of nutritious benefits.

Desi chana (or kala chana) is a smaller, darker, denser legume with a firm texture and slightly wrinkled appearance.

Kabuli chana (also known as white chana) is relatively larger and has smoother skin.

Nutrition-wise, black chana has more protein and fibre than kabuli chana.

But the body can absorb the protein in kabuli chana more easily than kala chana.
Does chana increase weight?

Although chana is a low-fat source of protein and fibre, consuming too much of it can lead to weight gain due to its high calorie content.

You may need to balance it with other foods and a fitness routine to fulfil your nutritional needs. Eating chana in the proper portions can also help prevent gastric discomfort.
How can I reduce bloating and gas after I eat chana?
Certain nutrients (and anti-nutrients) in chana can make it difficult for some people to digest them, which results in bloating and gas. But it is possible to minimise these effects by:
- Rinse them properly (especially canned chickpeas).
- Soaking them overnight.
- Cooking them properly.
How do I soak chana properly to maximise its benefits?
Soaking chana the right way makes a big difference. It improves digestion, enhances nutrient absorption, and cuts down cooking time.

How to soak chana step by step:
- Take chana in a utensil.
- Rinse it well under running water.
- Soak the chana in 2 to 3 cups of clean water.
- Cover and leave it to soak for 8 to 12 hours.
- Once soaked properly, drain the water from the chana completely.
- Rinse once more with fresh water.
Do not skip the final rinse, because it removes the compounds that often cause stomach discomfort.

Soaking chana helps because it reduces anti-nutrients and shortens the cooking time. It also improves protein absorption, softens the chana for easier digestion and reduces gas and bloating.

Pro tip: After soaking chana, you can eat it as is with salt and lemon, boil it for 15 to 20 minutes in a pressure cooker, or use it in any recipe you like.
How much protein is there in 50g of chana?

The protein content in 50g of chana depends on whether they are raw, cooked, or canned.

Raw chana contains approximately 10.6g of protein per 50g.

50g of cooked chana has a slightly lower amount of protein, nearing 4-5g.

Canned chickpeas contain about 2-3 g of protein per 50g, due to a slightly different nutritional profile.
Is roasted chana good for weight loss?

Yes, roasted chana is beneficial for weight loss when consumed in moderation.

The best part about roasting chana is that the process preserves more nutrients than wet processing methods.

It is a low-calorie snack that provides adequate amounts of protein and fibre.

It doesn't perish easily, which means you can snack on it on the go without compromising your weight loss goals.
Can I eat raw, soaked chana, or should I cook it?

Both ways are absolutely fine. Your comfort and preference matter more than anything else.

Raw, soaked chana is a nutrient-rich and crunchy option, but it can cause gas if you are not accustomed to it.

Boiled chana is relatively easier to digest while still giving good protein.

If you are just starting, begin with boiled chana. Once your digestion gets used to it, you can try raw, soaked chana and see what feels comfortable.

Many people enjoy having soaked chana in the morning and using boiled chana in their meals.
Does chana burn fat?
Chana does not directly burn fat, but it is an excellent source of protein to support your weight loss efforts. The following factors make this possible:
- It helps keep your hunger levels in check by keeping you feeling full.
- Has a low glycemic index.
- High protein levels help the body burn more calories while strengthening your muscles.
- It can be enjoyed in salads, chillas, curries, and as a snack.
What are the side effects of eating chana?
When compared to peanuts, legumes, and soy, chana is milder and causes fewer side effects. But there might be a possibility of the following side effects:
- Gas, bloating, stomach discomfort, and other symptoms in people with digestive problems.
- Allergic reaction to chana.
- The possibility of kidney stones in people with pre-existing kidney disease.
- Rare, but severe food poisoning (botulism), caused by canned chickpea foods

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About the author:

Gauri Ghatnekar-Desai holds a PG Diploma in Emergency Medical Services from Symbiosis Institute of Health Sciences, Pune.

As a professional healthcare writer, she creates simple, accurate, detail-oriented content for health organisations, healthcare providers, and patients.

Beyond the desk, she enjoys reading, travelling, and adventure sports.

Update date December, 16 2025

Publish date December, 16 2025

References:

[1] Kakaei, M., Rehman, F., & Fazeli, F. (2023). The effect of chickpeas metabolites on human diseases and the application of their valuable nutritional compounds suitable for human consumption. Cellular Molecular and Biomedical Reports, 4(1), 30–42. https://doi.org/10.55705/cmbr.2023.395591.1153
[2] Moon, J., & Koh, G. (2020). Clinical evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166–173. https://doi.org/10.7570/jomes20028

How much protein does 100g chana have?