Chana, also known as black chickpeas, is one of the most trusted protein sources in Indian diets. From school lunches to gym meals, chana is found in every Indian household. However, many people still ask how much protein is actually present in 100 grams of chana and whether sprouted chana provides more protein. In this guide, you will learn everything you need to know about chana and its protein content.

100 Gram Chana Protein

100 grams of raw black chana contains approximately 19–20 grams of protein However, the protein content changes based on preparation:

• Raw (Dry)
• Boiled
• Roasted

Cooking changes the water content, which affects protein per 100 grams.

Protein in 100g Black Chana – Raw (Dry Form)

Nutrition (Approximate):

• Protein: 19–20 g
• Calories: ~360 kcal
• Carbohydrates: ~60 g
• Fibre: ~17 g
• Fat: ~6 g

Raw chana has the highest protein per 100 grams, but it cannot be eaten directly; it must be soaked and cooked. So while nutrition labels often quote raw values, you don't consume chana this way.

Protein in 100g of Boiled Chana

Boiled chana absorbs water, which increases weight and reduces protein density per 100g.

Nutrition (100g boiled chana):

• Protein: 8–9 g
• Calories: ~160 kcal
• Carbohydrates: ~27 g
• Fibre: ~7–8 g
• Fat: ~2.5 g

But you need large portions to reach protein goals.

Protein in 100g Sprouted Chana

Sprouting improves digestibility and nutrient absorption, but increases water content.

Nutrition (100g sprouted chana):

• Protein: 7–8 g
• Calories: ~140 kcal
• Carbohydrates: ~24 g
• Fibre: ~8 g
• Fat: ~2 g

But the protein per 100 grams in sprouted chana is lower because of water weight.

Black Chickpeas Roasted vs Boiled vs Sprouted Nutrition

 

 

Chana for Muscle Building – Does It Work?

Chana is a useful food for muscle building as it provides plant protein, fibre, sustained energy and fits well into vegetarian diets. However, for serious muscle growth, chana alone is not enough. Its protein quality is incomplete, large portions can be difficult to digest, and carbohydrates make up a bigger share than protein. 

For this reason, athletes usually combine chana with other protein sources such as dal, tofu, soy or seeds to meet their daily protein needs more effectively. 

Chana for Weight Loss – Helpful or Harmful?

Chana can help with weight loss if used correctly.

Why chana helps weight loss:

• High Fibre → Fullness
• Slow Digestion → Reduced Hunger
• Stable Blood Sugar

Where people go wrong:

• Overeating Roasted Chana
• Ignoring Calories
• Using Chana As The Only Protein
  
  

Chana for Weight Gain – Is It Effective?

Yes, chana can support weight gain.

Especially:

• Roasted Chana

• Chana With Jaggery

• Chana With Peanuts

But weight gain will be:

• Carb-heavy
  
  

Digestibility & Gut Health Factors

Some people experience bloating, gas or a feeling of heaviness after eating chana. This usually happens because chana is very high in fibre and complex carbohydrates. Poor soaking, inadequate cooking, or eating large quantities can further slow digestion and increase gut discomfort. While chana is nutritious, moderation and proper preparation are important for comfortable digestion.

Why Chana Alone Is Not Enough for Modern Protein Needs

Indian diets already include carbohydrate-rich foods such as roti, rice, dal and vegetables. Adding large amounts of chana on top of these increases overall carbohydrate and fibre intake, which can place extra stress on digestion without providing enough protein. Modern protein requirements rise with age, physical activity, stress and recovery needs. Relying only on chana often makes it difficult to meet these higher protein targets efficiently.

Best Time to Eat Chana for Protein Absorption

Eating chana in the morning is best for easy digestion. It works well because digestion is stronger after waking up and fibre keeps you full for hours and protein provides steady energy. 

The best options include sprouted chana, boiled chana with vegetables and chana salad with lemon. Morning chana is ideal for weight loss and office-going people. 

Chana before workout is not recommended before workouts. It is because it provides slow digestion and high fibre causes bloating. If you want to eat chana before exercise, eat it two to three hours before.

Chana, after a workout, is one of the biggest mistakes people make. It is because after a workout, your body needs fast-digesting protein and easily available amino acids. But chana works well one to two hours after a workout as a part of a meal and supports long-term recovery.

Why is Chana Protein Absorption Lower?

Chana protein is slow-release because of high fibre complex carbs and plant protein structure. This means amino acids are released slowly and blood sugar remains stable. This makes chana amazing for appetite control and good for long fasting time.

The Right Way to Use Chana in a High-Protein Indian Diet

The smartest way to eat chana is not in isolation but as a part of a balanced strategy. You can use chana for fibre and plant protein and keep your portions moderate. This improves digestion and also nutrient absorption.

How to Complete Protein Intake Without Relying on Overeating Chana

This is where Immunosciences Plant Protein Powder fits naturally into a balanced diet. It helps fill daily protein gaps without forcing you to eat very large portions of food. Instead of consuming 400 to 500 grams of boiled chana to meet protein needs, you can eat a moderate portion of chana and add one scoop of plant protein. 

This approach reduces food volume, provides a complete amino acid profile, supports muscle recovery, and works especially well for vegetarian diets. It makes meeting protein goals easier, more comfortable, and far more sustainable.

Read More : 10 Health Benefits of Plant-Based Protein Powder for Fitness

Sample Balanced Day Using Chana and Plant Protein

Example (Active vegetarian):

• Breakfast: Sprouted chana salad → ~10 g protein
• Lunch: Dal + roti → ~15 g
• Evening: Immunosciences Plant Protein → ~22 g
• Dinner: Boiled chana + sabzi → ~15 g
  
  

Conclusion

So, above all, you need to know that chana is an amazing foundation food, but modern health, fitness and muscle goals require better protein planning. That's why combining whole foods like chana with plant protein powder is a smarter sustainable approach.

FAQs

Q. How much protein is in 100g of boiled chana?

100 grams of boiled black chana provides about 8 to 9 grams of protein. Water absorption during cooking lowers protein density compared to dry chana.

Q. Can I eat 100g of chana every day?

Yes, 100 grams of chana daily is safe for most people. It provides fibre and plant protein, but portions should be controlled to avoid digestive discomfort.

Q. How much protein is in 100 grams of roasted chana?

100 grams of roasted chana contains approximately 20 to 22 grams of protein. Roasting removes moisture, increasing protein concentration compared to boiled chana.

Q. Can I eat 200g of chickpeas daily?

Eating 200 grams of chickpeas daily is possible, but may cause bloating due to high fibre. Splitting portions across meals improves digestion.

Q. Are chickpeas high in protein?

Chickpeas are moderately high in protein. Dry or roasted forms offer higher protein per weight, while boiled chickpeas provide lower protein density.

Q. Is kala chana good for weight loss?

Kala chana can support weight loss due to high fibre and slow digestion. Portion control is essential because calories add up quickly in large servings.

Q. Is chana heavy to digest?

Chana can feel heavy if eaten in large amounts or without proper soaking. Its high fibre content slows digestion and may cause gas.

Q. Is chana high in carbs?

Yes, chana is relatively high in carbohydrates. Most of its calories come from complex carbs, not protein, which is why portions matter.

Q. How much protein per 100g of boiled kala chana?

Boiled kala chana provides around 8 to 9 grams of protein per 100 grams due to water absorption during cooking.

Q. How much protein is in 50g bhuna chana?

50 grams of bhuna chana contains roughly 10 to 11 grams of protein, making it a concentrated and convenient plant protein snack.

Q. Can chickpeas help build muscle?

Chickpeas support muscle building when combined with other protein sources. Alone, they lack complete amino acids and are slow-digesting.

Q. How should I consume kala chana?

Kala chana is best consumed boiled, sprouted, or lightly roasted. Soaking improves digestion and reduces bloating.

Q. Which form of kala chana has fewer calories?

Sprouted and boiled kala chana have fewer calories per 100 grams due to higher water content compared to roasted or dry chana.

Q. Can kala chana help in weight loss?

Yes, kala chana supports weight loss by improving fullness and controlling appetite, provided portion size and total calories are managed.