Roasted chana, also known as roasted chickpeas, is a popular snack enjoyed by people around the world. Not only is it delicious, but it also offers a range of health benefits. In this blog, we will explore the nutrition facts of roasted chana per 100g serving and delve into the reasons why it makes for a great addition to your diet. So, let’s dive in and discover the nutritional goodness of roasted chana!
What is Roasted Chana?
Roasted chana is made from whole chickpeas that have been dried and then roasted to perfection. It is a popular snack in many cultures, known for its crunchy texture and savory taste. Roasted chana can be enjoyed plain or seasoned with various spices and flavors, offering a versatile snacking option for people of all ages.
Roasted Chana Nutrition Facts
Calories and Macronutrients
A 100g serving of roasted chana contains approximately:
Calories: 364 kcal
Carbohydrates: 60.6g
Protein: 18.5g
Fat: 6.6g
Fiber: 16.8g
Sugars: 10.7g
Roasted chana is a calorie-dense snack due to its high carbohydrate content. However, the majority of these carbohydrates come from dietary fiber, making it a filling and satisfying snack choice.
Vitamins and Minerals
Roasted chana is not only a good source of macronutrients but also provides various essential vitamins and minerals. In a 100g serving, you can find:
Iron: 6.2mg
Magnesium: 115mg
Phosphorus: 366mg
Potassium: 875mg
Zinc: 3.4mg
These micronutrients play crucial roles in maintaining overall health and well-being. Iron, for example, is important for oxygen transportation in the body, while magnesium and potassium support proper muscle function.
Health Benefits of Roasted Chana
1. Rich in Fiber
One of the significant health benefits of Roasted Chana Nutrition Facts is its high fiber content. Fiber aids in digestion promotes regular bowel movements, and helps prevent constipation. It also contributes to satiety, keeping you feeling full for longer periods, which can assist in weight management.
2. Good Source of Plant Protein
Roasted chana serves as an excellent plant-based protein source, making it a valuable option for vegetarians and vegans. Protein is essential for muscle repair and growth, as well as the production of enzymes and hormones. Including heated chana in your diet can help meet your daily protein requirements.
3. Provides Essential Vitamins and Minerals
In addition to being a good source of fiber and protein, fried chana also provides essential vitamins and minerals. Iron is vital for preventing iron-deficiency anemia, while magnesium supports bone health and regulates blood pressure. Phosphorus and zinc play roles in energy metabolism and immune function, respectively.
4. Supports Digestive Health
The fiber content in heated chana promotes a healthy digestive system by nourishing beneficial gut bacteria. It helps create an optimal environment for the growth of these bacteria, which contributes to improved digestion and overall gut health.
5. Promotes Weight Management
Due to its high fiber and protein content, roasted chana can help you manage your weight. The combination of these nutrients increases feelings of fullness and reduces appetite, potentially leading to a decreased caloric intake throughout the day.
6. Roasted Chana Regulates Blood Sugar Levels
The low glycemic index of grilled chana makes it a suitable snack for individuals with diabetes or those at risk of developing the condition. It helps regulate blood sugar levels and prevents sudden spikes.
7. Roasted Chana Nutrition Facts Supports Heart Health
Including toasted chana in your diet can be beneficial for your heart health. The fiber and potassium content helps lower cholesterol levels and maintain healthy blood pressure, reducing the risk of cardiovascular diseases.
8. Promotes Skin Health
The presence of vitamin C in toasted chana contributes to healthy and glowing skin. Vitamin C is known for its antioxidant properties, which help protect the skin from damage caused by free radicals.
9. Roasted Chana Nutrition Facts Boosts Energy Levels
Roasted chana serves as an excellent source of energy due to its carbohydrate content. Including it in your snacks can provide a quick and sustained energy boost.
10. Supports Brain Health
The nutrients in toasted chana, such as magnesium and vitamin B6, play a crucial role in brain health. They aid in cognitive function and help regulate mood.
How to Include Roasted Chana into Your Diet
Adding grilled chana to your diet is simple and enjoyable. Here are a few ways you can incorporate this nutritious snack into your daily routine:
- Snack on roasted chana instead of unhealthy processed snacks like chips or cookies.
- Sprinkle roasted chana on salads to add a crunchy texture and nutty flavor.
- Include roasted chana in your trail mix for a protein and fiber boost on the go.
- Use grilled chana as a topping for soups or stews to enhance taste and nutrition.
- Experiment with different seasonings and spices to create flavorful roasted chana variations.
Precautions and Considerations
While roasted chana is generally safe to consume, there are a few precautions and considerations to keep in mind:
Portion Control: Due to its relatively high-calorie content, it’s important to practice portion control when consuming roasted chana, especially if you are watching your calorie intake.
Allergies: Some individuals may be allergic to legumes like chickpeas. If you have known allergies or sensitivities, it’s best to consult with a healthcare professional before incorporating roasted chana into your diet.
Conclusion
Roasted chana is a nutritious and delicious snack that offers a range of health benefits. With its high fiber and protein content, along with essential vitamins and minerals, it can be a valuable addition to a well-rounded diet. Whether you enjoy it as a standalone snack or incorporate it into various recipes, chana provides a tasty way to nourish your body.
Frequently Asked Questions (FAQs)
Q1: Are roasted chana and roasted chickpeas the same?
Yes, roasted chana and roasted chickpeas refer to the same snack. Chana is the Hindi term for chickpeas.
Q2: Can roasted chana help in weight loss?
Roasted chana can be a beneficial snack for weight management due to its high fiber and protein content. These nutrients contribute to increased satiety and reduced appetite, potentially aiding in weight loss efforts.
Q3: Can I consume roasted chana if I have diabetes?
Roasted chana can be a good snack option for individuals with diabetes. Its high fiber content helps regulate blood sugar levels and prevents rapid spikes in blood glucose.
Q4: Is it possible to make roasted chana at home?
Yes, you can easily make roasted chana at home. Simply soak dried chickpeas overnight, then drain and dry them thoroughly. Toss them with your choice of seasonings, spread them on a baking sheet, and roast them in the oven until crispy.