Chana Calories Calculator
Calculate chana calories, protein, carbs, fiber and portion size for South Asian fitness meals.
Chana nutrition tips
Chana is nutritious and high in fibre, but calories climb when it is cooked in generous oil or eaten as fried snacks. Choose boiled chana with vegetables for weight loss.
How to use this calculator
Type in your Chana portion in grams to get calories, protein, carbs and fat for that exact serving. Typical servings help calibrate: a boiled plain chana (100g) comes to about ~164–180 kcal, while a chana masala (home, med oil) is closer to ~200–270 kcal. If you shared a plate or took a smaller helping, scale the grams down accordingly instead of using the default figure.
Best for fitness goals
Good for vegetarian protein, fullness and weight-loss meals when oil is controlled. Use the Food Compare and Meal Planner tools to build a complete daily plan.
Chana calories: portion and fitness guide
Calculate chana calories, protein, carbs, fiber and portion size for South Asian fitness meals. CalorieMetrica treats this as an estimate because homemade and restaurant recipes vary by oil, serving size, ingredients and cooking method.
How to make chana more fitness-friendly
- Measure the main calorie driver first: rice, bread, oil, sauce or filling.
- Add a protein source such as chicken, fish, eggs, lentils, yogurt, tofu or paneer where suitable.
- Use salad, vegetables or lentil soup to increase fullness without relying only on rice or bread.
- Compare alternatives using Food Swap Comparisons and track the full day in the Daily Meal Tracker.
Related regional foods
Compare with roti, daal, rice, chicken biryani, shawarma and kabsa.
Chana (Chickpea) Calories Guide
Chana (chickpeas / kabuli chana) are one of the most nutritious legumes in Pakistani and South Asian cooking — high in plant protein, fibre, complex carbohydrates, iron, and folate. They are eaten in many forms: chana masala curry, chana chaat, boiled plain, roasted (dalia), or as canned chickpeas. The calorie count varies by preparation. Boiled plain chana is approximately 164–180 kcal per 100g; chana masala (with oil and spices) runs 200–280 kcal per 100g serving.
Chana Calories by Preparation
| Preparation (per 100g) | Est. Calories | Protein | Fibre |
|---|---|---|---|
| Boiled plain chana | ~164–180 kcal | ~8–9g | ~7–8g |
| Chana masala (home, med oil) | ~200–270 kcal | ~8–11g | ~7g |
| Roasted chana (dalia) | ~360–390 kcal | ~20–22g | ~17g |
| Chana chaat (per 200g serving) | ~250–320 kcal | ~13–18g | ~10g |
| Hummus (per 2 tbsp ~30g) | ~70–90 kcal | ~2–3g | ~1g |
Are Chickpeas Good for Weight Loss?
Boiled or lightly cooked chana is excellent for weight loss — one of the highest-fibre and highest-protein plant foods, which strongly supports satiety. Studies consistently show chickpeas reduce hunger and total calorie intake at subsequent meals. A 200g bowl of chana masala at 400–540 kcal provides 16–22g protein and 14g fibre — compare this to a similar plate of rice, which provides far less satiety per calorie.
Are Chickpeas Good for Muscle Gain?
Roasted chana is particularly valued by South Asian gym communities — approximately 20–22g protein per 100g with high fibre and complex carbohydrates. While not a complete protein (lacking methionine), combining chana with rice provides all essential amino acids. A 150g serving of roasted chana as a gym snack delivers ~30g plant protein at ~540 kcal.
Healthier Tips
- Boil or pressure-cook dried chana at home — cheaper and lower sodium than canned
- Use chana as a meat substitute in curries — reduces calories by 30–50% while maintaining protein
- Roasted chana is a practical gym snack — high protein, portable, no refrigeration needed
- Add lemon juice and chaat masala to boiled chana for a nutritious zero-oil snack
- Chana salad (boiled chickpeas + cucumber + onion + lemon) is ~150–200 kcal per bowl
Burn This Food
Approximate activity to burn a chana masala bowl (~340 kcal, 200g):
| Activity | Approx. Duration |
|---|---|
| Brisk walking | ~62–74 min |
| Jogging | ~30–36 min |
| Cycling (moderate) | ~38–44 min |
Related Pages
FAQs
How many calories in chana?
Boiled plain chana is approximately 164–180 kcal per 100g. Chana masala cooked with oil runs 200–270 kcal per 100g. Roasted chana (dalia) is higher at ~360–390 kcal per 100g but has much higher protein.
Is chana high in protein?
Yes — boiled chana has ~8–9g protein per 100g; roasted chana has ~20–22g per 100g. It is one of the best plant protein sources in Pakistani and South Asian cooking.
Is chana good for weight loss?
Very much so. High fibre and protein make chickpeas one of the most satisfying foods per calorie. Plain or lightly spiced chana keeps hunger low for hours.
What is the difference between chana and chana daal?
Chana refers to whole chickpeas (kabuli chana) or whole black gram (kala chana). Chana daal is split Bengal gram — a smaller, nuttier legume used specifically as a lentil dish. Both are nutritious but different ingredients.
📊 Values are estimates. Calories vary with preparation, oil, and serving size. See Data Sources.