Chana Protein Per 100g: Nutrition, Roasted Chana, Benefits & How to Use It

One of the reasons why chana is loved so much in Indian budding their diet is because of the presence of protein. On an average 100g raw chana yields about 19–20g of protein, making it comparable with many dals and even nearing paneer in terms of protein content per 100g. As a plant source, this protein comes with zero cholesterol along with addressable fibre and key minerals like iron and magnesium, which makes it excellent for fitness as well as general health.

 

The protein quality of chana is also good. Like all legumes, it supplies all essential amino acids but is a tiny bit low in methionine. It’s also why Indian meals include chana (or another ama dal) with complementary grains like rice or roti, and sometimes dairy in the form of curd or paneer – they together make for a more complete amino acid profile, an excellent combination for muscle repair, recovery and growth. For vegetarians who find it hard to meet their daily protein requirement, including chana, chana dal, roasted chana or sattu frequently in meals and snacks can help make a difference.

 

Practically speaking, chana protein is easy to consume throughout the day. Boiled chana in salads and chaats, sprouted chana in breakfast bowls, roasted channa as a tea-time snack — they all help to increase protein intake without leaning solely on supplements. And as chana is also fibrous, these protein-rich preparations will keep you full for a longer period of time which make it smart choice for both muscle gain diets and weight-loss diets.

 

How Much Protein in 100g Chana? (Raw, Boiled & Roasted)

Well, let’s start with the most important question: how much protein is in 100 grams of chana?

Various preparation methods (raw, boiled and roasted) alter the nutrition only slightly, but chana is overall still a legume that is high in protein.

In accordance with Indian nutritioinal tables and few nutrition concerned websites:

 

Protein in 100g Chana – Quick Overview

Type of chana (per 100 g)	Approx. protein (g)	Notes
Raw chana (Bengal gram, dried)	~19–20g	Average value as noted in Indian food composition table
Kala chana (black chana, dry)	~ 20-21g	Slightly more protein than regular chickpeas
Soaked chana	~15g	water added so increase in weight and slightly decreased density
Boiled chana( cooked)	~8–9g	High moisture content, so per-100g protein appears low
Roasted chana (bhuna chana)	~18–20g	With moisture removed, protein concentration will naturally be higher

 

100g of raw, dried chana gives us about 19–20g of proteins, it is one of the best vegetarian sources when compared to other Indian foods.

 

The distinction of raw vs boiled vs roasted is predominantly a water issue. Once you boil chana, it absorbs water and therefore increases in weight: so 100g of boiled chana contains less protein than the same amount of dried chana while the total protein is about same in both original dry weight.

 

Protein in Chana per 100g vs Other Indian Foods

Take a closer look at protein in chana per 100g compared to other popular Indian foods and you realise chana isn’t simply an add-in – it’s a bona fide high-protein staple.

 

100g dry, raw chana (Bengal gram) contains 19–20g of protein. So nearly one-fifth of its weight is actual protein. By comparison, other popular meatless food such as rajma, moong dal or paneer too are in similar high-protein territory but chana has a bonus: It comes not only with more fibre but also complex carbs and that makes it super satisfying and great to keep your energy level stable.

 

Now put that up against common foods such as eggs and milk. Though egg protein and milk protein are of high quality (complete amino acid profile), they provide less quantity of protein/100g food compared to chana/dals. For an example, milk has only 3–3.5 g of protein per 100 ml (so, you would need a lot to compete with the little amount of chana). Even a standard wheat roti will give you only few grams of protein, much lesser than what the same quantity of chana can provide.

 

If you line these up clearly in terms of grams of protein per 100g (raw or typical), this is what the hierarchy looks like:

• Moong dal & rajma : ~22–25g protein per 100g – a little more than chana
  
• Chana (Bengal gram): 19 -20g protein per 100g -decidedly in the high-protein league.
• Paneer: roughly 18 – 20g protein per 100g – about the same as chana, but higher in fat
• Eggs: around 13g protein / 100g - excellent quality, and inferior in density compared to dals and chana.
• Milk: ~3–3.5g protein per 100g/ml – high-protein for a drink, but low per 100g/ml compared to legumes

 

So when a person types “chana protein per 100g”, here’s an honest answer:

Chana ranks as one of the most protein rich vegetarian foods after dals and rajma, Chana, with its 19 grams of protein per 100g is almost catching up with paneer.

And that’s precisely why you’ll find chana being recommended in Indian high protein diets over and over again, be it for gaining muscle or burning fat.

 

Chana Nutrition per 100g: Calories, Carbs, Fats & Fibre

Protein is only one factor. Chana is also high in complex carbohydrates, fibre and packed with vitamins and minerals.

According to nutrition databases and literature on nutritional values for chana:

 

Approximate Nutrition: 100g Raw Chana (Dried)

• Calories: Approximately 360–365 kcal per 100g of raw dried chana.
• Protein: Around 19–20 grams (so that’s a strong for vegetarian protein source.
• Carbohydrates: Approximately 61 grams, primarily of complex carbs that will give your body a jolt of steady energy.
• Fiber: About 16–18g, for digestion and satiation.
• Fat: About 5–6g, mostly of the healthy unsaturated kind good for your heart.
• Iron: 4–5 mg (required for the production of haemoglobin and to prevent anaemia).
• Magnesium: Almost 150–160mg, crucial for muscle works, nerves, and energy production.
• Folate (Vitamin B9): Found in good quantities, promotes red blood cells health and overall cell vitality.
• Cholesterol: Chana is devoid of any cholesterol and hence is considered as a heart-friendly food.

 

Why This Profile Is Powerful

• High fiber → better digestion and a healthful gut
• Complex carbohydrates → sustained energy rather than blood sugar “spikes”
• Iron & folate → required for haemoglobin and red blood cell formation
• Magnesium → good for nerves, muscles and energy production

In summary, chana is more than “protein in 100g” / it’s a nutrient-dense little package that contributes to your overall health.

 

Protein in Roasted Chana per 100g: Is It Really High?

Nutrition: 100g Roasted Chana (Bhuna Chana)

The content of roasted chana consisting on brand and preparation method is as follows per 100g:

• Protein (~18–20g): Roasted chana contains about 18–20g of protein per 100 grams
• Calories (~280–360 kcal): Approximately 280–360 kcal per 100g
• Carbohydrates (~55–60g): Roasted chana provides nearly 55-60g of carbs per 100g of roasted black gram.
• Fibre (18–25g – very high) – One of the hallmarks of roasted chana is its very high fibre content, 18–25g per 100g.
• Fat (~10–12g): Roasted chana generally contain 10-12g fat per 100g.

 

Takeaway: Per 100g, Roasted chana has around the same amount of protein as raw chana but in snack form!

 

Is Roasted Chana a Good Protein Snack?

Yes, because:

• It’s all high protein + high fiber —Miso keeps you full
• It is portable → ideal office, travel or after gym snack
• It has low sugar & low GI → healthier than biscuits, namkeen or chips
• It can be eaten plain or with seasoning as chatpata chana bhel (with onion, tomato, lemon and spices)

100g of roasted chana provides about 18-20g protein, which is why it can be classified in the list of best Indian snacks for weight loss.

 

Is Chana Good for Muscle Gain?

Short answer: Yes, totally yes especially for vegetarians and those looking to up their amount of plant-based protein.

Blogs and nutrition guides keep telling me chana is a good muscle-building food for the protein and complex carbs.

 

Why Chana is Good for Muscle Building

1. Good Protein Dose

• ~19–20g protein per 100g dry chana is not bad.
• When combined with other sources of protein, it allows you to easily hit your daily 1.6 – 2.2 g protein/kg body weight (which is a common range for building muscle).

2. Complex Carbs + Protein Combo

• Perfect for post-workout, when you can use a good amount of both glycogen (carbs) and amino acids (protein).

3. Budget-Friendly & Easily Available

• Far lower price than paneer or whey per gram of protein.
• Convenient to store and cook in Indian kitchens.

 

Is Chana a Complete Protein?

Chana is quite protein rich, but by the strictest scientific meaning it’s not a complete protein in and of itself. A “complete protein” must contain all nine essential amino acids in quantities that the body needs. Chana (as with most legumes) does have all of them, but it is relatively low in methionine, one of the Essential amino acids. Which means that if you lean on chana as your sole form of major protein source, the rest of your amino acid profile might not be filled out perfectly.

 

In the real world, this is extremely easy to correct. Traditional Indian menus are already doing the smart thing: they pair chana with a grain like rice, wheat (roti) or millet and often with dairy in the form of curd (what we call yogurt) or paneer. Grains are rich in methionine, so they combine with chana to cover each other’s amino acid deficiencies. So chana is not a perfect complete protein, but chana + grains + dairy = complete high quality protein.

 

Is Chana Good for Weight Loss & Fat Loss?

Yes chana is really good to lose weight and reduce fat when you consume it in the right way. It naturally contains both protein and fibre, a combination known to help keep you fuller for longer, stave off cravings and prevent you eating food on the fly. Boiled and roasted chana Unlike sugary or fried foods, eating some boiled or roasted channa keeps you full and happy for longer (since they are low in the Glycaemic index) without really raising your blood sugar levels.

 

Chana is also insanely nutrient-dense — and the calories you eat are so much more than just oil or sugar because of the protein, fibre, vitamins and minerals that come with it. This makes it perfect for a calorie deficit diet where you want maximum nutrition in minimum calories. For healthy results, you can take boiled chana salads, sprouted chana or dry roasted with little oil chanas. Just don’t forget: quantity does still count, he added, so keep those portions controlled and chana within your overall daily calorie and protein limits.

 

Product Support: High-Protein Options for Weight Loss & Lean Muscle

 

If you are looking at fat loss with lean muscle gain, chana comes to your rescue by providing protein + fibre combination in a meal. But to truly preserve muscle during a calorie deficit, it can be helpful to supplement with some portioned high-protein source so you don’t under-eat protein.

 

Denz Xpert Whey Protein – 25g Clean Protein in one Scoop

Denz Xpert Whey Protein -Daily protein needs to be simple (25 g of whey per scoop). You can use it:

• As a sugar-free, protein packed shake between meals
• From sweating post-workout, when your body needs amino acids quickly
• On days when losing weight with lighter chana salads and chaats

Flavours such as Belgium Chocolate, Pista Kulfi and Shahi Kheer may make it feel like a treat but at the same time is helping you stay within your calorie deficit and protein goals.

 

Best Ways to Eat Chana for Maximum Protein

Because what the people don’t just ask if “chana protein per 100g” – they also want to know how do you eat chana not to get that protein value but the real gain from it.

Here are the most popular and helpful approaches.

1. Soaked Chana (Overnight Chana)

• Soak chana for overnight in a lot of water.
• Wash and eat as it is, or with onion, tomato, lemon with a pinch of salt & masala.
• Benefit: more digestible than dried chana, still has a good amount of protein (~15 g per 100g soaked).

2. Boiled Chana

• Soak and then pressure cook or boil until tender.
• Add to chana salad, chana chaat, pulao, soups or curry.
• Per 100 g boiled chana: ~8–9 g protein but high in volume, so having 1 to 2 cups gives a decent protein dose.

3. Sprouted Chana

• Let soak, then leave in a warm area to sprout.
• Combine with onion, tomato, coriander and lemon juice with mild spices.
• Sprouting is a means of slightly improving digestion and vitamin content while providing protein as good.

4. Roasted Chana (Bhuna Chana)

• Roasted or tiny amount of oiled chana.
• Consume as is or chatpata mixture along with onion, tomato, green chilli and lemon.
• Roasted Chana: Per 100g of roasted chana :~18–20g protein.

5. Sattu (Roasted Chana Flour)

• Flour made by stone grinding roasted chana.
• Also favourite in the Bihar and UP regions.
• 100g sattu : ~20 g protein.

6. Chana Dal

• Polished split chana.
• Chana dal protein is about 24g per 100g, which is very high among the dals.
• Good for daily uses in making dal, fry, sambar and kadi, mix vegetable etc works well.

 

How Much Chana Per Day Is Ideal?

General Guidelines

• For general health: 30-50g dry chana per day (or ~1/2-1 cup cooked) is a good amount.
• For muscle gain/high protein goals: 50–100g dry chana per day, distributed in meals with other protein supplements.
• For weight loss: Boiled or roasted roots at 30–60g dry-equivalent, alongside a calorie-restricted diet.

Practical Example Day

• Morning: Small bowl of sprouted chana salad
• Lunch: Your meal can include chana dal
• Evening snack: A handful of roasted chana
• Dinner: Optional – a small cup of chana or dal again, if digesting well

Always look at total daily protein from all other sources chana, dals, dairy eggs, meat, whey etc Chana can easily add 10–20+ g to your make target for the day.

 

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Denz-Whey | Pure Whey Isolate Protein Powder | 27g Protein

 

Conclusion

The chana is more than a staple it’s an affordable source of protein in the Indian diet. With 19g of protein per 100g, as well as complex carbohydrates, high fibre and key minerals, it’s all gainz (muscle gain), except for the body weight part!

 

Whether you eat boiled chana, sprouted chana, roasted chana, chana dal or sattu – it keeps your stomach full for longer time, helps control appetite and make the meal a balanced one. It’s not a perfect “complete” protein on its own — but pair chana with grains and dairy, for instance, and it readily becomes part of a high-quality, balanced protein pattern.

 

Whether you’re vegetarian, trying to slim down or wanting to eat healthier, adding chana into your diet regularly is one of the easiest and smartest nutritional choice you can make for yourself.