Hey there! Ever caught yourself sneaking a handful of roasted chana from the kitchen jar? Or maybe you have seen your grandma or dad munching on these crunchy goodies?
It is a common and most loved household snack, right? We have had all those moments of reaching for a bit of roasted chana goodness, whether it’s for a midday snack or just something to munch on while watching TV.
From aiding digestion to boosting energy levels, roasted chana is power-packed and keeps you going throughout the day.
This blog will give you a detailed overview of its nutrition and health benefits.
Table of Contents
What is Roasted Chana?
Roasted Chana is also known as roasted chickpeas, bhuna chana or roasted gram. It is made from chickpeas, also known as garbanzo beans.
To prepare roasted chana, chickpeas are first soaked and boiled until tender. After that, they are seasoned with spices and then roasted until the desired texture and flavour is achieved.
Roasted Chana Nutrition
Here is roasted chana nutritional values per 100g.
| Nutrient | Value |
| Calories | 287 kcal |
| Protein | 18.77 g |
| Carbohydrate | 39.56 g |
| Dietary Fiber | 25.22 g |
| Fat | 5.11 g |
| Niacin | 2.10 mg |
| Folate | 233 mcg |
| Vitamin K | 2.10 mcg |
| Calcium | 150 mg |
| Iron | 6.78 mg |
| Magnesium | 160 mg |
| Phosphorus | 267 mg |
| Potassium | 935 mg |
| Selenium | 41.23 mcg |
| Sodium | 26.56 mg |
| Zinc | 3.37 mg |
Roasted Chana Benefits
Plant-Based Protein Source
If you are a vegetarian or vegan, roasted chana is one of the best vegan-friendly plant-powered protein sources.
However, it does not contain all nine essential amino acids. Don’t worry! Combine it with other protein-rich sources like quinoa, beans or soybean to complete the amino acid profile.
Keeps You Full & Energetic
Whenever you feel like munching, there is nothing better than grabbing a handful of roasted chana.
Its high protein and fiber content keeps you full for a long and reduces hunger cravings. These nutrients work together in the body to increase appetite-reducing hormone levels in the body1.
Hence, roasted chana can help satisfy your hunger with fewer calories, indirectly aiding in weight management as well.
Next time you feel like snacking, have roasted chana instead of a high-carb food like cookies, biscuits or chips.
Support Bone Health
As indicated by above-mentioned nutritional values, you can analyze the goodness of roasted chana for our bone health.
Chickpeas are packed with bone-building nutrients like calcium, potassium, phosphorus, zinc, and vitamin K that help strengthen bone density and structure. In addition, they may also reduce the chances of developing osteoporosis – a very common bone-related disorder in the later stages of life.
Therefore, including roasted chana in your daily diet is an effective strategy for keeping your bones strong and healthy.
Promote Healthy Blood Pressure Levels
Roasted chana contains minerals like potassium and magnesium which are considered good for our blood pressure levels.
People with hypertension can include chana in their diet to keep their blood pressure levels in control. However, it is advisable to prefer unsalted ones to avoid excess sodium intake.
Boost Heart Health
Roasted chana benefits heart health in numerous ways.
First, it prevents blood pressure levels from rising and fluctuating frequently. Second, the soluble fiber in chana helps reduce harmful cholesterol and triglyceride levels, thereby minimizing cardiovascular disease risk.
Last but not least, roasted chana contains butyrate which is a fatty acid that has been shown to reduce inflammation in the body. Chronic inflammation can cause various metabolic disorders like heart disease, diabetes, obesity, etc.
Therefore, the intake of this heart-friendly food is superb for lowering disease risk factors.
Excellent for Digestive Health
The soluble fiber content of roasted chana not only supports our heart health but also encourages healthy digestion.
Indigestion issues like constipation, acidity or bloating are very common issues these days. Experts say that consuming fibre-rich foods is essential to keep your gut healthy and keep these issues at bay2.
Roasted chana, being a good fiber source, is a gut-friendly food. It promotes regular bowel movement and encourages the growth of probiotics or beneficial gut bacteria which in turn protects you from stomach or digestion-related issues.
Promote Healthy Blood Glucose Levels
Roasted chana has been shown to benefit our blood sugar levels by improving insulin senstivity3.
It is a moderately low glycemic index food and considered safe for people with diabetes.
Chickpeas contain a few carbs but in combination with protein and fiber. So, when you consume them, it does not cause sudden blood sugar spikes. Instead, there is a sustained energy supply for a prolonged duration.
Besides this, the antioxidants and anti-inflammatory compounds present in roasted chana lessen the risk of developing diabetes and support healthy HbA1c levels.
Summary
As we conclude, it is evident that roasted chana has much to offer in terms of nutrition and health benefits. Whether enjoyed as a standalone snack or as part of a balanced meal, incorporating roasted chana into our diets can contribute to improved health and overall well-being.
Frequently Asked Questions
What is roasted chana protein content?
A handful of roasted chana around 30 g provides 5.63 g of protein.
How much is roasted chana calories content?
100 g of roasted chana provides 287 calories.
What are some roasted chana recipe?
You can munch on them simply as a snack or make chana chaat by mixing them with chopped onion, tomato, cucumber, spices and a few drops of lemon juice.
What is roasted chana in English?
It is known as roasted chickpeas.
What is roasted chana 1kg price?
The price may vary depending on the brand, quality and location. The price of 1 kg of roasted chana in India is approximately between Rs. 250 to Rs. 350 at retail stores or markets.
Is roasted chana healthy?
It is super healthy and a good source of protein, fiber, vitamins, and minerals. This combination supports heart health, aids in weight management, and helps regulate blood sugar levels.
How much protein is in 100g roasted chana?
The protein content as per ICMR is 18.77 g per 100 g.
Should we eat roasted chana with skin?
Yes, it is generally safe and healthy to eat roasted chana with the skin. The skin of chickpeas contains dietary fiber, antioxidants, and nutrients, so consuming it adds to the nutritional value of the snack. However, some people might find the skin slightly tough. If you prefer, you can remove the skin before roasting or purchase skinless chickpeas for roasting.
How much roasted chana to eat daily for weight loss?
The amount you should eat daily for weight loss depends on various factors such as your overall diet, calorie needs, and individual goals. As a general thumb rule, you may consume 30-60 g daily.
Is chickpea and chana same?
Yes, they are the same.
Is roasted chana good for skin?
Yes, it can benefit the skin due to its enriched nutrient profile. It contains zinc for wound healing and oil regulation, protein for collagen production, and antioxidants like polyphenols for protection against free radicals. Additionally, healthy fats and vitamin E contribute to skin hydration and health.
Which is better – roasted or soaked chana?
Both have their own set of benefits, and the choice between the two depends on your preferences and dietary needs. Soaked chana is better for cooking in dishes where you need the chickpeas to be softer and more versatile. While roasted form is better for snacking, especially when you want a convenient, ready-to-eat option.
What are the roasted chana benefits for males?
Its high protein content supports muscle building and repair, crucial for those with active lifestyles or fitness goals. Additionally, fiber and potassium contribute to heart health by helping to lower cholesterol levels and regulate blood pressure. For weight management, the combination of protein and fiber promotes a feeling of fullness, aiding in weight loss efforts. These legumes are also a good source of essential minerals like iron, magnesium, and zinc, which are vital for testosterone production and overall health.
What are the roasted chana benefits for females?
The high protein content supports muscle maintenance and repair, especially important for women looking to stay active or build strength. The fiber in roasted chana aids in digestion and can help manage weight by promoting a feeling of fullness. For women concerned about bone health, roasted chana provides essential minerals like calcium, phosphorus, and magnesium. These minerals contribute to bone strength and density, potentially reducing the risk of osteoporosis. Additionally, the antioxidants in roasted chana, such as polyphenols, help fight free radicals and support overall well-being.
What are the roasted chana benefits for weight loss?
It can be a helpful addition to a weight loss diet. Its high protein and fiber content contribute to a feeling of fullness, which can reduce overall calorie intake. Additionally, it is a low-calorie snack with a low glycemic index option compared to many other snacks, making it suitable for those watching their calorie intake. The combination of protein, fiber, and nutrients in roasted chana supports a balanced diet for weight loss, providing essential nutrients without excess calories.
Are there any roasted chana disadvantages?
Some potential disadvantages include possible overconsumption leading to excess calories, added oils or seasonings in store-bought varieties, and digestive discomfort for some due to its high fiber content. Additionally, the hard texture may not be suitable for individuals with dental issues, and those with allergies to legumes should avoid it. Being mindful of portion sizes, checking labels for added ingredients, and considering individual dietary needs can help avoid these potential drawbacks.
Is roasted chana high in protein?
Yes, it is a good plant-based protein source and rich in other nutrients as well. A 30 g serving contains approximately 5.63 g of protein.
What are the roasted chana benefits for hair?
Its high protein content supports hair strength and prevents breakage, promoting healthier and more resilient strands. The biotin found in chickpeas contributes to improved hair elasticity and overall hair health. Additionally, chana contains iron, which helps transport oxygen to hair follicles, aiding in healthy hair growth. The zinc content supports scalp health, reducing the risk of dandruff and promoting a healthy environment for hair growth.
Sources
- Wallace, T. C., Murray, R., & Zelman, K. M. (2016). The nutritional value and health benefits of chickpeas and hummus. Nutrients, 8(12), 766. https://doi.org/10.3390/nu8120766 ↩︎
- Liang, X., Mao, X., Wu, Q., Zhang, Y., & Zhu, X. (2023). Effects of simulated gastrointestinal digestion on chickpea protein, and its hydrolysate physicochemical properties, erythrocyte haemolysis inhibition, and chemical antioxidant activity. International Food Research Journal, 30(1), 96–108. https://doi.org/10.47836/ifrj.30.1.07 ↩︎
- Nam, T., Kim, A., & Oh, Y. (2023). Effectiveness of chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients, 15(21), 4556. https://doi.org/10.3390/nu15214556 ↩︎
Nice article with complete insight.