The Nutritional Value And Health Benefits Of Black Chickpeas
Table of Contents
Explore the world of legumes and discover the nutritional powerhouse, the black chickpea or kala chana, fondly called the "Almonds of the Poor" or "Bengal Grams." Did you know that these unassuming legumes, in just 100 grams, deliver a substantial 7.6 grams (g) of dietary fibre? This aligns perfectly with the 2020–2025 Dietary Guidelines, which recommend 25.2–28 grams (g) of daily fibre intake for adults, depending on age and gender. Beyond their fibre content, black chickpeas benefits are rich in protein and low in fat, making them an ideal choice for those pursuing better health, whether it's weight management, cholesterol control, improved hair and skin, or overall vitality. Including black chickpeas in your daily diet is a delightful and health-conscious choice that will satisfy both your taste buds and your well-being.
A Versatile Ingredient for Healthy Living
One of the remarkable benefits of chickpeas is their versatility in the kitchen. You can incorporate them into various dishes, including salads, falafel, hummus, curries, soups, and stews. Alternatively, boil or roast them for a nutritious and satisfying snack. Regardless of how you prepare them, black chickpeas benefit your overall health.
The Nutrient Powerhouse: Black Chickpea nutrition
Let's start by breaking down the nutritional content of 100 grams of black chickpeas:
- Calories: 164
- Fat: 2.6 grams
- Saturated Fat: 0.3 grams
- Cholesterol: 0 mg
- Sodium: 24 mg
- Potassium: 291 mg
- Carbohydrates: 27 grams
- Fibre: 7.6 grams
- Sugar: 4.8 grams
- Protein: 20 grams
As you can see, black chickpeas are packed with essential nutrients. They are particularly noteworthy for their protein content. In 100-gram chana protein content is 20 grams. This makes them an excellent choice for individuals seeking plant-based protein sources.
Health Benefits of Black Chickpeas
Weight Management
Black chickpeas are rich in soluble and insoluble fibres, aiding weight loss. Soluble fibre helps remove bile from the body, while insoluble fibre improves digestive function. Combining fibre and protein in black chickpeas helps curb hunger cravings, prevent overeating and support weight management. Moreover, the protein content provides sustained energy throughout the day while aiding muscle building.
Reducing Cholesterol
The high levels of soluble fibre in black chickpeas play a pivotal role in maintaining healthy cholesterol levels. Regular consumption can help reduce total cholesterol, triglycerides, and low-density lipoprotein (LDL) or "bad" cholesterol. Notably, the quality of fibres found in black chickpeas surpasses many other foods.
Especially Beneficial for Women
Black chickpeas offer unique health benefits for women. Regular consumption has been linked to a reduced risk of osteoporosis and breast cancer. Saponin, a plant compound, can help alleviate hot flashes during menopause. Additionally, boiling black chickpeas in water is believed to reduce the risk of miscarriage, while roasting them and mixing them with certain ingredients can help address conditions like leucorrhea.
Good for Hair
The protein in kala chana per 100gm is approximately 20gm, which helps strengthen hair follicles, promoting hair growth. They are also rich in zinc and Vitamin B6, essential for building hair proteins. Consistent consumption may help prevent male pattern baldness and premature greying of hair while combating dandruff, a common cause of hair loss.
Beneficial for Your Skin
Black chickpeas offer a plethora of nutrients, including dietary fibre, protein, phosphorus, carbohydrates, and folate, while low in sodium and cholesterol. This combination benefits the skin in various ways. Eating sprouted chickpeas can help reduce spots caused by conditions like Leucoderma. Chapatis made from black chickpeas, without salt, can effectively treat ringworm infections. Chickpea paste is known for reducing acne and its associated scars.
Controls Blood Pressure
Black chickpeas can potentially normalise blood pressure, particularly for individuals with hypertension. The presence of potassium and magnesium helps maintain electrolyte balance in the body, regulating blood pressure levels.
Improves Cardiovascular Health
Black chickpeas are rich in anthocyanins, petunidin, delphinidin, phytonutrients, and antioxidants, all of which contribute to improved blood vessel health. These compounds reduce oxidative stress, lowering the risk of heart-related diseases. Furthermore, their high folate and magnesium content inhibits the formation of plaque, blood clots, and narrow arteries.
Prevents Colon Cancer
The consumption of black chickpeas can significantly reduce the risk of colon cancer. Soluble fibres in black chickpeas are broken down into short fatty acid chains by beneficial bacteria in the colon, promoting colon health and reducing the risk of colon cancer.
Gluten-Free Option
For individuals with gluten intolerance, black chickpeas are a blessing. They are naturally gluten-free and provide substantial proportions of essential nutrients and minerals, including thiamin, riboflavin, folate, iron, and fibre.
The Case for Regular Consumption
Considering the impressive health benefits of black chickpeas, incorporating them into your regular diet is a wise choice. A single serving can significantly lower harmful cholesterol levels and reduce the risk of cardiovascular diseases. Moreover, their slower carbohydrate digestion can help regulate blood sugar levels and reduce the risk of Type II Diabetes.
A Fitness Enthusiast's Best Friend
Black chickpeas offer a unique advantage for individuals who engage in various forms of physical activity, such as gym workouts or outdoor sports. These legumes can be your fitness buddy, providing the nutrients your body needs to perform at its best.
Whether you prefer roasted or boiled black chickpeas, they are ideal superfoods for athletes and fitness enthusiasts. A moderate intake can satisfy your daily fibre and protein requirements, aiding muscle recovery and endurance. Black chickpeas are an excellent energy source, making them a perfect pre- or post-workout snack.
Furthermore, their potassium and magnesium content helps prevent muscle cramps, ensuring peak performance during exercise routines. With the right balance of carbohydrates and protein, black chickpeas support muscle growth and repair, making them a valuable addition to your diet plan.
Variety Is Key
While there are many health benefits of black chickpeas, it's essential to maintain a balanced diet that includes a variety of foods. Incorporating other legumes and vegetables into your meals ensures you receive a broad spectrum of nutrients and antioxidants that promote overall well-being.
Consider including chickpeas in various colours, such as white or green, to diversify your nutrient intake. Each variety offers unique health advantages, contributing to a holistic approach to nutrition.
Embrace the Power of Black Chickpeas
Black chickpeas are a remarkable natural gift with essential nutrients and many health advantages. Their versatility in the kitchen makes them an accessible addition to your daily meals. The benefits of chickpeas for males are plentiful. Black chickpeas offer a range of advantages, from helping to maintain a healthy weight, lower cholesterol, enhance hair and skin, and regulate blood pressure to supporting fitness goals.
Get the nutritional power of black chickpeas to make you healthier. In just 100g, you get 7.6g of fibre, making it a great choice to meet daily intake requirements. Alongside this, black chickpeas offer 20g of protein, 2.6g of fat, and a range of essential minerals like calcium, iron, magnesium, phosphorus, and potassium. They also provide vitamins such as C, folate, and K [Source]. So, whether you aim to lose weight, manage cholesterol, promote better hair and skin, or boost overall well-being, black chickpeas are a delicious and nutritious addition to your daily diet.
Originating from a plant and boasting a rich history as one of the earliest cultivated vegetables, chickpeas typically develop in pods containing two to three of these nutritious gems. Due to the exceptional nutritional value of chickpeas, they are often categorised as both a vegetable and a protein source, with some even heralding them as a superfood.
Approximately 100 grams of chickpeas contain about 19-20 grams of protein.
Bodybuilders often include chickpeas in their diets for Protein Content, Fiber, and Nutrient Density.
Boiling chickpeas does not significantly reduce the chickpeas protein content. However, some nutrients may leach into the cooking water. To minimize nutrient loss, you can use the cooking water in recipes like soups or stews. Additionally, the protein content in chickpeas remains relatively stable during the cooking process, so they remain a good source of protein even after boiling.
Black chana contains about 3-4 grams of fat per 100 grams. The majority of this fat is unsaturated, contributing to heart health.
Black chana, or black chickpeas, contain about 18-20 grams of protein per 100 grams, making them a great source of plant-based protein.
Black chana contains approximately 18-20 grams of protein per 100 grams, making it a nutritious option for those seeking plant-based protein sources.
Black chana contains approximately 360 calories per 100 grams of raw chana. When boiled, the calorie count slightly decreases to around 150-180 calories per 100 grams.
100 grams of raw black chana contains about 360 calories, while boiled black chana has around 150-180 calories per 100 grams, depending on preparation.
There are roughly 360 calories in 100 grams of raw black chana, and when boiled, the calorie count decreases to about 150-180 calories per 100 grams.
Black chana contains approximately 360 calories per 100 grams when raw. Boiling reduces the calorie count to about 150-180 calories per 100 grams.
Boiled black chickpeas contain around 150-180 calories per 100 grams, depending on the cooking method and water absorption during boiling.
Black chana contains approximately 360 calories per 100 grams when raw, and around 150-180 calories per 100 grams when boiled.
Black chana contains about 360 calories per 100 grams in its raw form. When boiled, it has approximately 150-180 calories per 100 grams.
Black chickpeas contain around 360 calories per 100 grams when raw. After boiling, they have about 150-180 calories per 100 grams.
Boiled black chana contains approximately 150-180 calories per 100 grams, depending on the water absorption during cooking.
There are roughly 130-150 chickpeas in 100 grams of dry black chana, depending on the size and variety of the chickpeas.
Black chana contains about 18-20 grams of protein per 100 grams, making it a great source of protein for vegetarians and vegans.
There are approximately 18-20 grams of protein in 100 grams of black chana, providing a rich source of plant-based protein.
Black chana contains about 18-20 grams of protein per 100 grams, making it an excellent source of protein for plant-based diets.
Black chickpeas, or black chana, contain roughly 18-20 grams of protein per 100 grams, making them a great option for vegetarians.
Black chana contains around 360 calories per 100 grams when raw and approximately 150-180 calories per 100 grams when boiled.
There are about 360 calories in 100 grams of raw black chana. When boiled, it contains around 150-180 calories per 100 grams.
Black chana has about 360 calories per 100 grams in its raw form and approximately 150-180 calories per 100 grams when boiled.
Black chickpeas contain about 360 calories per 100 grams when raw, and 150-180 calories per 100 grams when boiled.
Chickpeas contain approximately 360 calories per 100 grams when raw and around 150-180 calories per 100 grams when boiled, depending on the type and preparation.
Chickpeas are rich in fibre, providing around 7.6 grams per 100 grams. This helps in promoting digestion and regulating blood sugar levels.
Black chana contains approximately 19 grams of protein per 100 grams. It’s a great source of plant-based protein, suitable for vegetarians.
Black chana contains approximately 19 grams of protein per 100 grams, making it an excellent source of plant-based protein, suitable for vegetarians.
Black chickpeas offer about 19 grams of protein in 100 grams. This makes them an excellent option for muscle growth and recovery.
One cup of black chana contains approximately 14-15 grams of protein. It’s a nutritious choice for adding plant-based protein to your diet.
One cup of black chickpeas has around 14-15 grams of protein. They are a versatile and protein-rich ingredient for meals.
Black chana provides about 19 grams of protein per 100 grams. This amount makes it an ideal food for boosting your protein intake.
In 100 grams of black chickpeas, you'll find approximately 19 grams of protein. This helps in muscle repair and supports overall health.
Chana, or chickpeas, contain about 19 grams of protein per 100 grams. It's an excellent source of protein for vegans and vegetarians.
100 grams of black chana provides roughly 19 grams of protein. This helps meet daily protein requirements for a balanced diet.
In 100 grams of chana, there are approximately 19 grams of protein. It's a nutritious legume commonly used in various dishes.
Black chana offers about 19 grams of protein in 100 grams. This makes it a high-protein, low-fat food option.
100 grams of black chana contains around 19 grams of protein. It's a popular choice for those looking to increase protein intake naturally.
100 grams of black chickpeas provide roughly 19 grams of protein. They are packed with nutrients essential for muscle development.
Black chana has about 19 grams of protein per 100 grams. Including them in your diet helps in meeting daily protein needs.
100 grams of black chana contains 19 grams of protein. It's an excellent addition to a balanced, protein-rich diet.
Black chana is packed with protein, providing about 19 grams per 100 grams. It’s a staple in many diets due to its high nutritional value.
Black channa contains roughly 19 grams of protein per 100 grams. It’s an affordable and nutrient-rich protein source.
Black chickpeas offer approximately 19 grams of protein per 100 grams. They are a fantastic plant-based protein option.
Black chickpeas contain around 19 grams of protein per 100 grams. They’re ideal for vegans and vegetarians seeking protein-rich foods.
Chana, or chickpeas, provide about 19 grams of protein per 100 grams. They are a great source of plant-based protein.
Black chana contains approximately 19 grams of protein per 100 grams. It’s a versatile ingredient used in various protein-packed dishes.
Black chickpeas offer around 19 grams of protein per 100 grams. This legume is ideal for adding protein to meals without animal products.
Black chana provides about 19 grams of protein per 100 grams. It’s a nutritious, protein-rich option for those on plant-based diets.
