Nutritional Facts of Chana Chaat, Kala Chana Chaat Recipe, Calories in Chana Chaat, Kala Chana Chaat Recipe

by Tarla Dalal
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Course
Course

Course
Chaat

How many calories does one serving of Kala Chana Chaat have?

One serving of Kala Chana Chaat gives 147 calories. Out of which carbohydrates comprise 72 calories, proteins account for 24 calories and remaining calories come from fat which is 51 calories.  One serving of Kala Chana Chaat  provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click on to see Kala Chana Chaat recipechana chaat recipe | kala chana chaat | black chana chaat | black chickpea salad.

chana chaat is known as kala chana chaat in Hindi and black chickpea salad in English.

chana chaat recipe is a truly exciting combination of ingredients that makes this a real winner! This is one of the easiest and tastiest chaat recipe. kala chana chaat is simply a dish made with kala chana, luscious chutneys, veggies and chaat masala. Toss them all together in butter and the delicious kala chana chaat is ready to be relished!

Imagine experiencing the nutty flavour of chana, the soothing mushiness of potatoes, the total tanginess of raw mangoes, the juiciness of tomatoes and the crunch of onions, all in one mouthful of kala chana chaat.

chana chaat is famously sold on streets, beaches in India. This is a twisted version to it where we have tossed everything in butter and cooked it together. chana chaatchana chaat can be made in a jiffy if you have soaked kala chana in hand. It about tossing everything together and relishing it.



chana chaat recipe is super versatile as you can have it as an evening snack or even as a side dish with any meal. Also, you can pack it and take it along to work or while travelling. There are many variations and versions to it and this is our version of making kala chana chaat.

You get this and much more from chana chaat thanks to the exciting flavours imparted by garam masala and chaat masala. Indeed, this chatpata tiffin treat is something that can transform your kids’ day! Also pack some Cornflakes Chivda in another tiffin for a perfect short break combo.

Is Kala Chana Chaat Healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Kala chana : Kala chana is a healthy addition to your diet. Being high in protein and fiberKala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. Diabetics too enjoy them in restricted quantities. Brimming with calcium, they support bone health and being a good source of iron, they help build red blood cells (RBC) and hemoglobin levels.

2. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Butter : Butter contains 80% fats and it comprises of many types of fatty acids. Butter has short chain fatty acids and medium chain fatty acids which are broken down and absorbed into the body directly and go straight to the liver and get converted to fuel to be used by the muscles. Due to this anti-inflammatory effect, it is said to have a positive effect in treating Irritable Bowel Syndrome (IBS). Recent research shows that small amounts of butter has positive effects on heart health. So diabetics too can have small quantity of butter and balance it with other types of fats they consume. A tbsp. of butter fulfils 8% of your days requirement of vitamin A. This Vitamin A is a powerful antioxidant which is essential for glowing skin health and immune function. We suggest you read about butter the super food

5. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

6. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

What's the problem?

1. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you

Can diabetics, heart patients and over weight individuals have Kala Chana Chaat?

Yes, this recipe is good for diabetics, heart and weight loss BUT drop the potatoes from the recipe. Being high in protein and fiberKala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. Diabetics too enjoy them in restricted quantities.

Can healthy individuals have Kala Chana Chaat?

Yes, but cut the potatoes usage by a bit. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Kala Chana Chaat is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.  

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 147 calories that come from one serving of Kala Chana Chaat?

Walking (6 kmph)     =         44  mins
Running (11 kmph)     =          15  mins
Cycling (30 kmph)     =         20  mins
Swimming (2 kmph)     =         25  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy147 cal7%
Protein6.1 g11%
Carbohydrates18.1 g6%
Fiber3.2 g13%
Fat5.6 g8%
Cholesterol15 mg4%
VITAMINS
Vitamin A610 mcg13%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2.1 mg17%
Vitamin C32.1 mg80%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)15.1 mcg8%
MINERALS
Calcium59.3 mg10%
Iron1 mg5%
Magnesium14.1 mg4%
Phosphorus22.6 mg4%
Sodium106.3 mg6%
Potassium394 mg8%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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