Roasted chana, commonly known as bhuna chana or roasted chickpeas, is a crunchy, satisfying, and nutritious snack found in almost every Indian household. With its increasing global popularity, it’s now gaining attention as a healthy snack option among fitness enthusiasts, dieticians, and everyday snack lovers. If you’re looking to improve your diet with smarter choices, learning about roasted chana nutrition facts is essential. Understanding what’s inside your food helps you make more informed decisions about health and wellness.
What is Roasted Chana?
Roasted chana is simply chickpeas that are dry-roasted until they become crisp and crunchy. This process is usually done without any added oil, which keeps the calorie count low while retaining the essential nutrients.
Unlike boiled or steamed chickpeas, roasted ones have a longer shelf life and are often eaten plain or with spices. While raw chana is soaked and boiled for most dishes, roasting brings a completely different texture and flavor, making it ideal for snacking. The difference between the two lies mainly in taste and nutritional density—roasting enhances the crunch and makes it easier to eat on the go.
You’ll often see roasted chana paired with jaggery or mixed into traditional Indian snack mixes. Its versatility allows it to be enjoyed in several culinary styles—from salads to chaats and even protein bars.
Roasted Chana Nutrition Facts (Per 100g)
Knowing the nutritional value of what you consume helps with planning a balanced diet. Below is a general nutrition breakdown for 100 grams of roasted chana:
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 360–370 kcal |
| Protein | 20–22g |
| Carbohydrates | 50–55g |
| Dietary Fiber | 17–20g |
| Total Fat | 4–6g |
| Saturated Fat | <1g |
| Iron | 4–6 mg |
| Magnesium | 120–130 mg |
| Potassium | 800–850 mg |
| B Vitamins | Present in moderate amounts |
This table highlights how nutrition in roasted chana makes it a compact powerhouse of energy and nutrients, especially for those needing protein and fiber-rich diets.
Health Benefits of Roasted Chana
Roasted chana offers numerous health perks. Firstly, it’s an excellent source of plant-based protein, which supports muscle repair and immune function.
One of the key roasted chana benefits is that it’s low in fat and high in dietary fiber, which promotes heart health and aids digestion. Its low glycemic index makes it ideal for maintaining steady blood sugar levels.
Incorporating roasted chana in your diet helps control hunger pangs due to its high fiber and protein content, supporting weight loss and satiety. It’s also rich in iron, which is essential for maintaining energy and preventing fatigue.
Roasted Chana for Weight Loss
For those looking to shed some pounds, roasted chana is a perfect low-calorie, high-protein option. With around 360 calories in roasted chana per 100g, it delivers long-lasting energy without the crash.
Being rich in fiber and protein, roasted chana keeps you full longer, reducing unnecessary snacking. The protein in roasted chana promotes lean muscle maintenance, which is vital for burning calories even at rest. This makes it a great snack between meals without compromising your diet goals.
It also satisfies cravings in a healthy way, especially when compared to processed chips or sugary treats.
Comparison: Roasted Chana vs. Boiled Chana
Let’s compare the two popular forms of chickpeas. Boiled chana is softer and more water-dense, meaning it has fewer calories per gram. However, it needs refrigeration and is often cooked with salt or oil.
On the other hand, chana roasted calories tend to be higher per gram due to the absence of water, but it’s more portable and shelf-stable. Boiled chana is great for meals, while roasted is ideal for snacking.
From a nutritional perspective, both are beneficial, but if you’re looking for convenience and crunch without compromising nutrition, roasted chana wins.
How to Include Roasted Chana in Your Diet
There are numerous fun and tasty ways to enjoy roasted chana daily:
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As a standalone snack: Eat it plain or with a pinch of salt and chili.
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In trail mixes: Combine with nuts and seeds for an energy-packed mix.
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With jaggery (gur-chana): A traditional Indian combo rich in iron and energy.
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In salads or chaats: Add crunch and nutrition to your favorite dishes.
These ideas not only diversify your intake but also enhance your meals with extra nutrients.
Precautions and Side Effects
While roasted chana is undoubtedly healthy, moderation is key. Overeating can lead to bloating due to its high fiber content. Also, roasted chana is good for health only when eaten plain or with minimal salt. Flavored or salted varieties can contribute to higher sodium levels.
People with weak digestion or IBS may experience discomfort if they consume too much. It’s always better to introduce it slowly into your diet and observe how your body reacts.
Roasted Chana Nutrition Facts for Specific Groups
Let’s look at how this snack benefits different people:
For Diabetics
Thanks to its low glycemic index, roasted black chickpeas nutrition helps maintain steady blood sugar levels. It’s a smart alternative to sugary snacks.
For Bodybuilders
The roasted chana protein per 100g is around 20–22g, making it an excellent post-workout snack for muscle recovery and energy restoration.
For Pregnant Women
Rich in iron, folate, and fiber, roasted chana supports fetal development and prevents anemia. The benefits of roasted gram extend to reducing morning sickness and regulating digestion during pregnancy.
Conclusion
Roasted chana is more than just a traditional snack—it’s a compact nutritional powerhouse. With high protein, fiber, vitamins, and minerals, it aids in weight management, supports heart health, and improves digestive function. The benefits of chana roasted are too significant to ignore.
Including it in your diet doesn’t require any complex recipe—just grab a handful and enjoy! Whether you’re a fitness enthusiast, diabetic, or simply health-conscious, roasted chana is a smart and delicious addition to your lifestyle.
FAQs
Is roasted chana high in protein?
Yes, it contains approximately 20–22g of protein per 100g, making it a strong plant-based protein source.
Can I eat roasted chana every day?
Absolutely! Just be mindful of portion size to avoid excessive fiber intake.
Is roasted chana good for diabetics?
Yes, because it has a low glycemic index and helps manage blood sugar levels.
Does roasted chana help in weight loss?
Yes, due to its high fiber and protein content, it promotes fullness and reduces unhealthy snacking.
How many calories are there in 100g of roasted chana?
There are approximately 360–370 calories in 100 grams, depending on the variety and preparation.