Nutritional Value of Chana Beyond Protein
The nutritional value of chana extends far beyond just protein content. These little powerhouses deliver folate, iron, phosphorus, and manganese in impressive amounts. You'll also get decent doses of vitamin B6, zinc, and magnesium—nutrients that support everything from energy metabolism to immune function.
Chana brings approximately **6-8 grams of fibre per 100 grams** of cooked chickpeas. This fibre content supports digestive health whilst helping you feel satisfied longer. The combination of protein and fibre makes chana particularly effective for weight management goals.
Caloric Content and Macronutrient Balance
Cooked chana contains roughly **165 calories per 100 grams**. The macronutrient breakdown works out to approximately 60% carbohydrates, 25% protein, and 15% fat. This balance makes chickpeas perfect for sustained energy release throughout your day.
Health Benefits of Chana's Protein
Chana protein benefits extend across multiple health areas, making these legumes your kind of superfood. The high-quality protein supports muscle building and repair, particularly important if you're hitting the gym regularly or recovering from workouts. The slow-digesting nature of legume protein helps maintain steady amino acid levels in your bloodstream.
For weight management, chana's protein-fibre combination creates natural satiety signals that help control appetite. Studies suggest that including legumes in meals can improve blood sugar regulation, making them particularly valuable for anyone managing diabetes or prediabetes.
The protein quality in chickpeas supports heart health by helping maintain healthy cholesterol levels. Combined with their natural potassium content, regular chana consumption might contribute to better cardiovascular outcomes.
Chana Protein for Special Dietary Needs
Vegetarians and vegans find chana particularly valuable since it provides lysine—an amino acid often limited in plant-based diets. When combined with grains, chickpeas create complete protein profiles comparable to animal sources. They're naturally gluten-free, making them suitable for coeliac disease or gluten sensitivity.
Ways to Include Chana in Your Diet