Nutritional Facts of Chana Soya Masala, Calories in Chana Soya Masala

by Tarla Dalal
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How many calories does one serving of Chana Soya Masala have?

One serving (150 grams ) of Chana Soya Masala gives 151 calories. Out of which carbohydrates comprise 70 calories, proteins account for 32 calories and remaining calories come from fat which is 49 calories.  One serving of Chana Soya Masala provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

151 calories for 1 serving of Chana Soya Masala, Cholesterol 0 mg, Carbohydrates 17.6g, Protein 7.9g, Fat 5.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Chana Soya Masala.

See chana soya masala | white chick pea soya sabzi | healthy soya chana sabji |

chana soya masala is a semi dry healthy soya sabji. Learn to make white chick pea soya sabzi.

This protein-rich combination of chana and soya is sure to steal the show, as the texture and flavours in chana soya masala recipe will be loved by everybody young and old. 

Flavoured amply with masala pastes and powders, and kasuri methi for a final highlight, the Chana Soya Masala is a delightful sabzi that is very easy to prepare. Just remember to soak the soya nuggets in warm water for at least 10 minutes before using them.

Kabuli Chana which is used in chana soya masala in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs.

Chana Soya Masala is rich in Vitamin C, Fiber, Folic Acid, Phosphorus, Vitamin B1.

Serve Chana Soya Masala with soya roti or bajra roti.

Is Chana Soya Masala healthy?

Yes, this recipe is good for diabetics, heart and weight loss.

Let's understand the ingredients of Chana Soya Masala .

What's good in Chana Soya Masala .

benefits of soya granules, soya chunks, soya flour 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

Tomatoes ( Cherry tomatoes, Yellow 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.  

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

Can diabetics, heart patients and over weight individuals have Chana Soya Masala ?

Yes, this recipe is good for diabetes, heart and weight loss. 

Chana Soya Masala is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 34% of RDA.
  2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 34% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 30% of RDA.
  4. Phosphorus Phosphorus works closely with calcium to build bones. 24% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.

What to serve chana soya masala roti with ?

Serve with soya roti recipe | soya chapati | Indian soya flour roti | 

soya roti is made from a combination of soya flour and a little bit of whole wheat flour. Learn how to make Indian soya flour roti.

soya roti recipe | soya chapati | Indian soya flour roti |

soya roti recipe | soya chapati | Indian soya flour roti |

Soya rotis are made with well-balanced proportions of soya flour and wheat flour for a protein-packed punch. 

How to burn 151 calories that come from Chana Soya Masala?

Walking (6 kmph) = 45 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 20 mins       

Swimming (2 kmph) = 26 mins

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

Value per serving% Daily Values
Energy151 cal8%
Protein7.9 g14%
Carbohydrates17.6 g6%
Fiber8.6 g34%
Fat5.4 g8%
Cholesterol0 mg0%
Vitamin A236.6 mcg5%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C13.5 mg34%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)59.8 mcg30%
Calcium89.5 mg15%
Iron2.2 mg10%
Magnesium57.3 mg16%
Phosphorus142.1 mg24%
Sodium10.8 mg1%
Potassium419 mg9%
Zinc1 mg10%
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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