Nutritional Facts of Chole, Punjabi Chole Masala, Chole Recipe, Calories in Chole, Punjabi Chole Masala, Chole Recipe

by Tarla Dalal
This calorie page has been viewed 93780 times



How many calories does one serving of Chole have?

One  serving of Chole gives 223 calories. Out of which carbohydrates comprise 108 calories, proteins account for 29 calories and remaining calories come from fat which is 88 calories.  One  serving of Chole provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Chole is a super popular meal all over India but more so in Punjab. It's comprises of the vegetable " Chole " and normally had with a deep fried Indian puri called " Bhature". We present you a homemade chole recipe which is quick and easy to make.

Click here to view Chole recipe.

Is Chole healthy?

Yes,  the chole recipe is super healthy. Made from kabuli chana, onions and Indian spices.

Let's understand the chole recipe.

Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex cab 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

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

Can diabetics, heart patients and over weight individuals have Chole?

Yes, chole is very healthy. Chole has fibre and a complex carb which is healthy diabetics, cardiac and weight loss.

What is the best way to eat Chole for diabetics, heart patients and everyone else?

So don't eat the bhature and replace it with this whole wheat paratha recipe and reduce the amount of ghee you use from brushing the paratha. Eat the chole as it and enjoy your meal. This recipe is now healthy for all. 

Parathas, Plain Paratha, Basic Paratha Recipe
Parathas, Plain Paratha, Basic Paratha Recipe

How to burn 223 calories that come from one serving of Chole?

Walking (6 kmph) = 1 hr 7 mins

Running (11 kmph) = 22 mins

Cycling (30 kmph) = 30 mins       

Swimming (2 kmph) = 38 mins

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

Value per serving% Daily Values
Energy223 cal11%
Protein7.2 g13%
Carbohydrates26.8 g9%
Fiber11.7 g47%
Fat9.7 g15%
Cholesterol0 mg0%
Vitamin A145.1 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.3 mg11%
Vitamin C3.1 mg8%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)77.2 mcg39%
Calcium90.6 mg15%
Iron2 mg10%
Magnesium71.9 mg21%
Phosphorus136.2 mg23%
Sodium10.5 mg1%
Potassium379.7 mg8%
Zinc1.3 mg13%
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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Chole, Punjabi Chole Masala, Chole Recipe
 on 30 Jun 21 09:51 PM

Dear Mam, Can you show the serving size as the most common bowl particularly for the home cook food? For packaged food they would have mentioned it either as grams or pieces etc. So there it is not much problem.
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Tarla Dalal    We don’t weigh the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe. But we will try and work towards it soon.
01 Jul 21 08:05 PM