One hundred grams of dry black chana has about 18–20 grams of protein, while cooked black chana has around 8–9 grams per 100 grams.
Black chana, also called kala chana or black chickpeas, turns up in salads, curries, snacks, and even breakfast plates across South Asia and beyond. If you track macros, the big question is simple: how much protein is in 100 grams of black chana, and what does that look like in real portions on your plate?
Food labels and nutrition tools usually show values per 100 grams. Once you understand black chana protein per 100g in both dry and cooked form, you can size your servings, plan meals, and match your daily protein goal without guesswork.
What Is Black Chana And Why Per 100 Grams Matters
Black chana is a darker, smaller cousin of the regular beige chickpea. The outer skin is firm and dark brown to almost black, with a nutty taste and a slightly chewy bite. It belongs to the same species as common chickpeas, which means a similar overall nutrient pattern with a few small twists.
Most nutrition databases use 100 grams as a standard reference. That fixed weight lets you compare foods fairly. Once you know the protein in 100 grams of dry black chana and in 100 grams of cooked black chana, you can convert that into cups, spoons, or handfuls that match how you actually eat.
There is one catch. Dry seeds and cooked beans do not weigh the same. Soaking and cooking pull in water, which changes the protein number per 100 grams of food on the plate. The total protein in the batch stays the same, but each spoonful carries a different share depending on how much water is trapped inside.
Black Chana Protein Per 100G Values In Different Forms
Lab data for black chickpeas (kala chana) in dry form show protein close to 18–19 grams per 100 grams, with around 355–378 kcal, close to 59–63 grams of carbohydrates, and about 6 grams of fat. Cooked versions drop in calorie and protein density per 100 grams because of extra water, not because protein disappears during boiling.
The table below gives rounded values per 100 grams for common forms you might use at home. Numbers come from nutrition databases and clinic write-ups for kala chana, plus general chickpea figures adjusted for the darker variety. They are averages, not lab results for your exact batch.
| Form Of Black Chana | Protein (g Per 100 g) | Quick Notes |
|---|---|---|
| Dry raw black chana | 18–20 g | High density; around 355–378 kcal per 100 g dry seeds. |
| Soaked (overnight, drained) | 9–11 g | Water adds weight; protein per 100 g drops but total per seed stays. |
| Boiled or pressure cooked, plain | 8–9 g | Values close to chickpeas cooked in water with around 160–170 kcal. |
| Sprouted black chana | 7–9 g | Sprouting adds more water; protein per 100 g goes down slightly. |
| Dry roasted whole chana | 17–19 g | Low moisture snack; protein density stays near the dry seed level. |
| Roasted chana with skin removed | 18–20 g | Similar overall protein; easier to chew and mix into snacks. |
| Black chana flour (sattu or besan style) | 18–20 g | Finely ground; handy for protein-rich drinks, rotis, and batters. |
| Black chana curry with gravy | 5–7 g | Extra water, tomato, and onion dilute protein per 100 g of dish. |
When you hear people talk about black chana protein per 100g, they often quote the dry seed figure. That makes the food sound very dense in protein, which is fair, but day-to-day meals mostly use soaked or cooked portions. So it helps to keep both sets of numbers in mind.
Full Nutrition Profile Of Black Chana Per 100 Grams
Dry black chickpeas sit in the same range as other chickpeas when you look at the full macro picture. One nutrition database entry for black chickpeas lists about 355 kcal, 18.6 g of protein, 58.6 g of carbohydrates, and 6.3 g of fat per 100 grams of dry seeds. Another clinic write-up for kala chana shows roughly 378 kcal, 20 g of protein, 63 g of carbohydrates, 6 g of fat, and 12 g of dietary fibre in 100 grams.
Cooked chickpea data from the
USDA FoodData Central entry for chickpeas
show around 8.86 g of protein and 164 kcal per 100 grams of boiled chickpeas in water. Black chana follows the same pattern with small shifts in fibre, minerals, and colour-related plant compounds.
A summary of what you usually get in 100 grams of dry black chana looks like this:
- Calories: around 360–380 kcal.
- Protein: roughly 18–20 g.
- Carbohydrates: roughly 59–63 g, mostly complex starch.
- Dietary fibre: around 12–17 g, which helps with fullness and digestion.
- Fat: close to 6 g, mostly unsaturated.
- Minerals: good amounts of iron, potassium, phosphorus, and calcium.
- Vitamins: B-group vitamins such as folate and B6 in modest amounts.
If you prefer exact breakdowns, the
MyFoodData nutrition facts for black chickpeas
panel is handy for quick checks and recipe math.
Black Chana Protein Per 100 Grams For Daily Meals
To turn numbers into real food, think in cooked weights. A typical serving of boiled black chana in a salad or curry might sit around 100–150 grams. That means one moderate serving delivers roughly 9–13 grams of protein by itself.
The phrase black chana protein per 100g often pops up when people plan vegetarian or vegan protein. If your daily target is high, one serving helps, but you will usually pair it with other sources such as lentils, tofu, paneer, yoghurt, eggs, or meat.
Portion Size For A Snack
For a light snack, 50–75 grams of boiled black chana (around half a cup) is common. That gives around 4–7 grams of protein, plus fibre that keeps you full between meals. When you toss it with chopped onion, cucumber, tomato, lemon, and a pinch of salt, you get a tidy, salty-tangy bowl that fits into most eating patterns.
Portion Size For A Meal
For a main meal, 100–150 grams of cooked black chana works well. A dense chana curry with rice or roti might include that much per plate. That range brings you into the 9–13 gram protein window from the chana alone. When the rest of the plate holds yoghurt, dahi raita, paneer, or other protein-rich sides, your total protein climbs easily.
Many home cooks keep the dry weight in mind for recipe planning. One small katori (about 50 grams) of dry black chana, soaked and cooked, will usually make a generous single serving or two small side servings.
Why Raw And Cooked Protein Numbers Look So Different
The gap between dry and cooked numbers comes down to water. Protein, carbs, and fat mostly stay inside the seeds. As they soak, each gram of bean pulls in water and swells. You end up with more grams of food from the same dry weight.
Picture one simple case. Start with 100 grams of dry black chana that holds around 19 grams of protein. After soaking and cooking, that batch might weigh 240–260 grams. The total protein in the pot is still around 19 grams, but spread across more grams of food. If you measure only 100 grams from that cooked batch, you now see around 8–9 grams of protein in that ladle.
This is why values for black chana protein per 100g in apps and charts sometimes feel confusing. Some entries refer to the dry seed, some to soaked, and some to cooked. Always check the label description: “dry,” “raw,” “soaked,” “boiled,” “canned,” or “with gravy” make a big difference.
How To Hit Protein Targets With Black Chana
Whether you are aiming for muscle gain, weight management, or steadier energy, black chana slots into your daily protein plan in flexible ways. The key is to match portions with your target and combine black chana with other protein-rich foods during the day.
The table below gives rough amounts of dry and cooked black chana needed for common protein targets. Values use 19 g protein per 100 g dry and 8.9 g per 100 g cooked, and they are rounded for kitchen use rather than lab work.
| Protein Target | Dry Black Chana (g) | Cooked Black Chana (g) |
|---|---|---|
| 10 g protein | 50–55 g | 110–115 g |
| 15 g protein | 80 g | 165–170 g |
| 20 g protein | 100–110 g | 220–230 g |
| 25 g protein | 130 g | 275–285 g |
| 30 g protein | 155–160 g | 335–345 g |
| 40 g protein | 210–220 g | 445–455 g |
| 50 g protein | 260–270 g | 555–565 g |
Use this as a guide to shape meals. You might get 10–15 grams of protein from black chana at breakfast, another 10–15 grams at lunch, and the rest from lentils, dairy, eggs, or meat at other times. Spreading intake across the day tends to work better than trying to cram everything into one huge serving.
Tips To Use Black Chana For Better Protein Intake
Soak Long Enough For Comfort
Black chana has a firm outer skin. A good soak, often overnight, softens the seed and cuts cooking time. Longer soaking, with one or two water changes, also reduces the chance of gas or bloating for people with sensitive digestion.
Pair Black Chana With Other Foods
On its own, black chana already carries a strong amino acid mix. When you add grains such as rice, wheat, or millet on the same day, the overall pattern gets even closer to what your body needs. You do not need fancy formulas; a mix of chana, grain, and some dairy or soy across 24 hours works well for most people.
Use Different Forms Across The Week
Dry roasted chana, soaked chana salads, sprouted chana, and black chana flour all give slightly different textures and tastes. Changing forms keeps meals interesting and avoids boredom with the same bowl every day. It also spreads protein intake across snacks, main meals, and drinks.
Combine Protein With Vitamin C
Iron in black chana comes in the non-heme form, which absorbs better when vitamin C joins the plate. A squeeze of lemon, some tomato, or a side of guava or citrus fruit helps your body use that iron more effectively along with the protein.
Who Benefits Most From Black Chana Protein
People who rely on plant-based diets often turn to black chana to cover a good share of daily protein. Students, office workers, and busy parents can pack soaked or cooked chana in boxes for an easy mid-day snack that does not need much fuss in the kitchen.
Athletes and gym-goers can slot black chana into pre- or post-workout meals. A bowl of chana with rice or roti, plus some yoghurt or paneer, gives a steady mix of carbs and protein that fits well around training, especially when you prefer whole foods over powders.
People with kidney disease or other medical conditions that affect protein needs should ask their doctor or registered dietitian before making big changes to portion sizes. The food itself is simple, but individual health targets for protein, potassium, sodium, and phosphorus can vary a lot.
Final Protein Check For Black Chana
Black chana gives around 18–20 grams of protein per 100 grams in dry form and about 8–9 grams of protein per 100 grams when fully cooked. That means a medium bowl of boiled black chana can carry roughly 10–15 grams of protein while still bringing fibre, iron, and other nutrients to the table.
Once you understand black chana protein per 100g and how soaking and cooking change the weight, you can shape your portions with confidence. From dry roasted snacks to rich curries and nutty flours, this small dark chickpea can quietly anchor a large share of your daily protein needs.