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Benefits of Roasted Chana and Its Nutritional Value

How many calories are in roasted chana

Roasted chana, also known as roasted chickpeas, is a popular snack in many parts of the world, especially in India. Not only is it delicious and crunchy, but it also offers numerous health benefits. This blog will delve into the nutritional value and benefits of roasted chana, making it clear why this humble snack deserves a spot in your diet.

Nutritional Value of Roasted Chana

Before diving into the benefits, let's look at the nutritional profile of roasted chana. The values given below are approximate and based on a serving size of 100 grams:

  • Calories: 164 kcal

  • Protein: 9 grams

  • Fat: 2.6 grams

  • Carbohydrates: 27 grams

  • Dietary Fiber: 7.6 grams

  • Sugars: 4.8 grams

  • Iron: 2.9 mg (16% of the Daily Value)

  • Calcium: 49 mg (5% of the Daily Value)

  • Magnesium: 48 mg (12% of the Daily Value)

  • Potassium: 291 mg (8% of the Daily Value)

  • Vitamin B6: 0.3 mg (15% of the Daily Value)

Health Benefits of Roasted Chana

  1. Rich Source of Protein: Roasted chana is an excellent source of plant-based protein. This makes it a perfect snack for vegetarians and vegans, as well as for those looking to increase their protein intake. Protein is essential for muscle repair, growth, and overall body function.

  2. High in Dietary Fiber: The high fiber content in roasted chana aids in digestion and helps maintain a healthy digestive system. Fiber also helps in regulating blood sugar levels, making it a good snack option for diabetics. Moreover, it contributes to satiety, helping you feel full for longer periods and thus aiding in weight management.

  3. Low in Fat: Roasted chana is low in fat, particularly unhealthy saturated fats, which makes it a heart-friendly snack. Consuming low-fat foods helps in maintaining healthy cholesterol levels and reducing the risk of heart disease.

  4. Packed with Essential Vitamins and Minerals: Roasted chana is rich in essential vitamins and minerals such as iron, calcium, magnesium, and potassium. Iron is crucial for the production of hemoglobin and the prevention of anemia. Calcium and magnesium are vital for bone health, while potassium helps regulate blood pressure.

  5. Good for Blood Sugar Control: The combination of protein and fiber in roasted chana helps in slowing down the absorption of sugar into the bloodstream. This can prevent sudden spikes in blood sugar levels, making it beneficial for individuals with diabetes or those at risk of developing the condition.

  6. Supports Weight Management: As a low-calorie and high-fiber snack, roasted chana can help with weight management. The fiber content helps control hunger pangs and prevents overeating, while the protein content supports muscle mass, which is important for maintaining a healthy metabolism.

  7. Boosts Energy Levels: Roasted chana provides a steady release of energy, thanks to its balanced composition of carbohydrates, protein, and fiber. This makes it an ideal snack for sustaining energy levels throughout the day without causing energy crashes.

  8. Enhances Metabolism: The presence of essential nutrients in roasted chana can help in boosting metabolism. A higher metabolic rate helps in better digestion and more efficient calorie burning, contributing to overall health and weight management.

  9. Affordable and Convenient: Roasted chana is not only nutritious but also affordable and easily available. It has a long shelf life and can be stored without refrigeration, making it a convenient snack option for people with busy lifestyles.

How to Include Roasted Chana in Your Diet

Incorporating roasted chana into your diet is easy and versatile. Here are a few ideas:

  • As a Snack: Enjoy roasted chana as a standalone snack between meals.

  • In Salads: Add roasted chana to salads for an extra crunch and a boost of protein.

  • With Yogurt: Mix roasted chana with yogurt and some spices for a tasty and nutritious treat.

  • In Trail Mix: Combine roasted chana with nuts, seeds, and dried fruits for a healthy trail mix.

  • Topping for Soups: Use roasted chana as a crunchy topping for soups and stews.

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Roasted chana is a powerhouse of nutrition packed into a small, crunchy snack. Its rich content of protein, fiber, vitamins, and minerals makes it an excellent choice for anyone looking to improve their diet and overall health. Whether you're a fitness enthusiast, a health-conscious individual, or just someone looking for a tasty and healthy snack, roasted chana is definitely worth including in your diet.

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