How much nutrition is there in roasted chana?

Roasted chana, or roasted chickpeas, is one of the most underrated yet highly nutritious snacks widely consumed across India. Affordable, shelf-stable, and protein-packed, roasted chana is not just a crunchy, guilt-free snack—it’s a nutritional powerhouse that fits into most diets, from weight-loss plans to diabetic-friendly routines

But exactly how nutritious is roasted chana? What are the macro and micronutrients it offers, and how does it support your health goals? This blog dives deep into the nutrition profile, health benefits, comparisons with other snacks, and smart ways to add roasted chana to your daily diet

What Is Roasted Chana?

Roasted chana, also known as roasted Bengal gram, is made by roasting desi (small, dark-skinned) chickpeas until they become crispy and easy to chew. It can be consumed with or without the outer skin (bhuna chana or chana dal form). Often eaten plain or lightly salted, roasted chana is commonly found in Indian kitchens and sold in grocery stores as a ready-to-eat snack

Nutrition in 100g Roasted Chana

Here is a breakdown of the approximate nutritional content in 100 grams of roasted chana:

Note: These values can slightly vary depending on whether the chana is skinless, salted, or dry-roasted with oil

Macronutrient Benefits of Roasted Chana

High Protein Content

• Offers 18–20g of plant-based protein per 100g

• Excellent for vegetarians aiming to meet daily protein needs

• Supports muscle repair, satiety, and overall metabolic function

Complex Carbohydrates

• Contains slow-digesting carbs that provide sustained energy

• Helps manage hunger without blood sugar spikes

High Fiber

• 12–15g of dietary fiber promotes digestive health

• Supports bowel regularity, gut microbiome, and fullness

Low in Fat and Sugar

• Naturally low in sugar and free from trans fats

• Suitable for low-fat diets and diabetes management

Micronutrients in Roasted Chana

• Iron: Helps in red blood cell production and combats fatigue

• Magnesium: Important for nerve function, bone health, and blood pressure regulation

• Potassium: Balances sodium levels and supports heart health

• Calcium: Maintains bone density and muscle function

• Folate and B-vitamins: Aid in energy production and cell function

Health Benefits of Roasted Chana

Supports Weight Management

• High in protein and fiber, keeping you full for longer

• Makes a low-calorie snack option compared to chips or sweets

• Helps reduce unnecessary snacking between meals

Aids in Blood Sugar Control

• Low glycemic index helps prevent sugar spikes

• Ideal for diabetics when consumed unsweetened and unflavored

Promotes Heart Health

• Contains no cholesterol and is low in saturated fat

• Magnesium and potassium help regulate blood pressure

Improves Digestive Health

• Dietary fiber promotes regular bowel movements and healthy gut flora

• Reduces chances of constipation and bloating

Energy Boosting

• High in iron and complex carbs, roasted chana can combat fatigue and enhance stamina

• Good snack option for students, professionals, and athletes alike

Roasted Chana vs. Other Indian Snacks

Roasted chana offers a far better protein-to-fat ratio than most fried snacks, making it one of the healthiest Indian nibbles available

How to Include Roasted Chana in Your Diet

• Mid-morning or evening snack: A handful (30g) provides ~6g of protein and ~100 kcal

• Post-workout bite: Pair with a boiled egg or fruit for a protein-carb combo

• Add to chaats or salads: Use in mixed sprouts, cucumber salads, or puffed rice mixtures

• With jaggery: Combine with a small piece of jaggery (gur) for a traditional energy booster

• Roasted chana flour (sattu): Used in drinks or parathas for added nutrition

Ideal Serving Size

• 25–30g per day is a moderate and effective portion

• This gives ~100–120 kcal, 5–6g protein, and 3–4g fiber

• Perfect for weight watchers, diabetics, and fitness-focused individuals

Is Roasted Chana Suitable for Everyone?

• Yes, generally safe for most people, including kids and the elderly

• Those with legume allergies or digestive sensitivity (like IBS) may need to moderate intake

• For high blood pressure patients, choose unsalted versions

• Diabetics should avoid versions coated in sugar or honey

Tips to Choose the Healthiest Roasted Chana

• Look for unsalted and oil-free versions in stores

• Avoid sweet-coated, masala-laden, or fried versions that contain additives

• Store in airtight jars to maintain crispness and prevent rancidity

• Check labels if buying packed varieties for added oils or preservatives

Conclusion

Roasted chana is a nutritional gem—low in fat, high in protein, rich in fiber, and naturally gluten-free. With around 370–385 calories and 18–20g of protein per 100g, it stands out as one of the healthiest, most accessible snacks in Indian diets

Whether you're trying to lose weight, manage blood sugar, or simply snack smarter, roasted chana is a crunchy companion worth including in your daily routine. It proves that healthy eating doesn’t have to be boring—or expensive