Is kala chana good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	287 kcal
Protein	18.8 g
Carbohydrate	39.6 g
Fibre	25.2 g
Sugars	1 g
Fat	5.1 g
Folate	233 µg
Magnesium	160 mg
Potassium	935 mg

Where its calories come from

Protein 27%
Carbohydrate 57%
Fat 16%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of kala chana?

About 86 kcal for one katori cooked (30 g dry), and about 172 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

32%Folate
69.9 µg

13%Magnesium
48 mg

12%Protein
5.6 g

9%Potassium
280 mg

8%Zinc
1 mg

7%Iron
2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B002. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is kala chana good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

8.8 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

7.6 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

7.6 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

45 mg of calcium and 5.6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice8.8 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice7.6 g of fibre for 11.9 g of carbohydrate, which slows the rise in sugar.

MenopauseFine as part of a meal45 mg of calcium and 5.6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use kala chana, each with its calories per portion:

Roasted chana

Also called

Assamese: Boot; Bengali: Chola; Gujarati: Chana; Hindi: Chana, Kala chana; Kannada: Kadale; Kashmiri: Chanu; Malayalam: Kadala; Marathi: Harbara; Odia: Buta; Punjabi: Shole; Sanskrit: Chanak; Tamil: Kondaikadalai; Telugu: Sanagalu; Urdu: Chana.

Sabut urad (whole black gram)Sabut moong (whole green gram)Rajma (kidney beans)Lentil whole (Sabut masoor)Dry peas Moth bean (Motha)

A sample diet chart that uses it, one for each goal (1,500 calories): Weight loss, vegetarian PCOS and PCOD, vegetarian Diabetes, Jain Menopause, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index