Dals and legume curries
Calories in Kala Chana Curry
One bowl of kala chana curry has about 169 kcal, with 6.8 g of protein, 16.9 g of carbohydrate and 7.9 g of fat. The Indian Nutrient Databank recipe uses 30 g of raw black chana, tomato, onion and one and a half teaspoons of oil. It is the third lightest of 20 dals and pulse curries, and unusually high in fibre.
Nutrition in 1 bowl of kala chana curry
| Nutrient | 1 bowl of kala chana curry | 2 bowls of kala chana curry |
|---|---|---|
| Energy | 169 kcal | 338 kcal |
| Protein | 6.8 g | 13.6 g |
| Carbohydrate (available) | 16.9 g | 33.8 g |
| Total fat | 7.9 g | 15.8 g |
| Dietary fibre | 9.6 g | 19.2 g |
| Sugars | 2.8 g | 5.6 g |
Of this energy, about 41% comes from carbohydrate, 43% from fat and 16% from protein.
1 bowl of kala chana curry is about 8% of the daily energy requirement of a sedentary adult man and 10% of a sedentary adult woman's (ICMR-NIN, 2020).
These figures are from the Indian Nutrient Databank (INDB), which calculates each dish from a standard recipe using Indian food composition data. They describe that recipe and that serving: a larger portion, or more oil, ghee or sugar, gives more. Source: Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM. Development of an Indian Food Composition Database. Current Developments in Nutrition. 2024;8(7):103790 (Indian Nutrient Databank, INDB).
What this figure covers
Kala chana is the small, dark desi chickpea, eaten with its thick skin on. The recipe behind this figure cooks 30 g of the raw chana with 50 g of tomato, 25 g of onion and one and a half teaspoons of oil to make one bowl. That is a side-dish helping, the sort served in a katori next to roti, and less than a full plate of chana eaten as the main dish. Only rasam and moong dal come in lighter among the 20 dals and pulse curries it is compared with.
Fat supplies 43% of the energy, carbohydrate 41% and protein 16%. The oil is the larger part of the 7.9 g of fat, with a smaller amount from the chana, which carries more fat than most pulses. The striking number is fibre: 9.6 g in one bowl, because the tough seed coat stays on. That fibre is a large part of why a modest bowl of kala chana feels more filling than its 169 kcal would suggest.
What goes into one serving
The recipe INDB analysed makes 1 bowl. These are its main ingredients; spices, salt and water are left out.
| Ingredient | In the recipe | In 1 bowl of kala chana curry |
|---|---|---|
| Bengal gram (chana) | 30 g | 30 g |
| Tomato | 50 g | 50 g |
| Onion | 25 g | 25 g |
| Oil | 1 1/2 tsp | 1 1/2 tsp |
What changes the number
- 01
Gravy or dry
The figure is for a curry. Sookha kala chana, cooked dry for puri or as prasad, packs more chana into the same katori and is often made with more oil or ghee, so a katori of it carries more than 169 kcal.
- 02
Oil in the pan
The reference bowl includes one and a half teaspoons of oil, at about 44 kcal a teaspoon. A teaspoon of ghee added at the end brings the bowl to about 214 kcal. Because black chana has a strong taste of its own, it holds up well with less fat.
- 03
What comes with it
Kala chana is often served with puri and halwa, or over rice. Deep-fried puri and sweet halwa add far more than the chana does. With roti or plain rice the meal stays moderate.
- 04
Boiled, sprouted or as chaat
Boiled or sprouted kala chana tossed with onion, tomato and lemon has no cooking oil at all, so for the same 30 g of raw chana it comes out lighter than the curry.
How kala chana curry compares
Other dishes of the same kind, one serving each, lightest first. Serving sizes differ, so read the serving before the number.
| Dish | One serving | Energy (kcal) | Protein (g) |
|---|---|---|---|
| Rasam | 1 bowl of rasam | 104 | 4.4 |
| Moong Dal | 1 bowl of moong dal | 139 | 7.4 |
| Kala Chana Curry | 1 bowl of kala chana curry | 169 | 6.8 |
| Rajma | 1 bowl of rajma | 172 | 7.1 |
| Lobia Curry | 1 bowl of lobia curry | 179 | 7.3 |
| Urad Dal | 1 bowl of urad dal | 182 | 7.4 |
| Mixed Dal | 1 bowl of mixed dal | 184 | 7.5 |
| Sabut Moong Dal | 1 bowl of sabut moong dal | 184 | 7.7 |
| Sabut Masoor Dal | 1 bowl of sabut masoor dal | 185 | 7.8 |
| Chole | 1 bowl of chole | 196 | 7.3 |
| Soyabean Curry | 1 bowl of soyabean curry | 196 | 12.5 |
| Kulthi Dal | 1 bowl of kulthi dal | 201 | 10.5 |
| Lauki Chana Dal | 1 bowl of lauki chana dal | 204 | 7.8 |
| Dal Palak | 1 bowl of dal palak | 213 | 8.3 |
| Dal Dhokli | 1 bowl of dal dhokli | 231 | 10 |
| Sambar | 1 bowl of sambar | 249 | 8.6 |
| Dal Makhani | 1 bowl of dal makhani | 262 | 11.7 |
| Chana Dal | 1 bowl of chana dal | 291 | 12.1 |
| Dalma | 1 bowl of dalma | 314 | 12.9 |
| Panchmel Dal | 1 bowl of panchmel dal | 335 | 13.9 |
In a meal and in a day
One bowl of kala chana curry is about 8% of a sedentary man's daily energy requirement and 10% of a woman's. Two bowls come to 338 kcal and 13.6 g of protein. At 6.8 g a bowl, kala chana curry gives a little less protein than the dals around it, and its real strength is fibre. Have it with roti or rice, which makes the meal's protein more complete, and it needs little else on the plate beyond curd or a salad.
Ways to keep it lighter
- Keep it as a curry with roti and leave the puri and halwa for festival days.
- Use one teaspoon of oil for the masala; the chana has enough flavour to carry it.
- Save some boiled chana for a chaat with onion, tomato and lemon as an evening snack.
- Use the chana's cooking water as the gravy base instead of thickening it with fried onion paste.
Before you rely on the number
With 9.6 g of fibre in one small bowl, kala chana can cause wind and bloating in people not used to it, so soak it overnight, cook it until soft and build up the portion gradually. People with kidney disease or other conditions where pulses, potassium or salt are restricted should take their kala chana portion from their doctor or dietitian.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
Kala Chana Curry: common questions
How much protein is in a bowl of kala chana curry?
About 6.8 g from 30 g of raw chana, and 13.6 g in two bowls. That is slightly under the dals in this comparison, such as moong dal at 7.4 g, because whole chana carries more skin and fibre for its weight.
How many calories are in 2 bowls of kala chana curry?
About 338 kcal, with 13.6 g of protein, 33.8 g of carbohydrate and 15.8 g of fat. Three bowls come to 507 kcal, and half a bowl to about 84 kcal, all based on the reference recipe.
Is kala chana curry good for weight loss?
It is one of the better choices in this group: 169 kcal a bowl, third lightest of 20, with 9.6 g of fibre to make it filling. Keep the oil measured and avoid the puri. As with any food, the effect on weight depends on how the rest of the day's meals add up.
Kala chana or chole: which is lighter?
Kala chana curry, at 169 kcal a bowl against 196 kcal for chole in the same data. The two recipes use the same oil and vegetables, so the difference lies in the chickpeas: white chana brings more carbohydrate and a little more protein, 7.3 g against 6.8 g.
The recipe, the ingredients and related reading
Bengal gram (chana): nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Tomato: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
Onion: nutrition per 100 g
Nutrients per 100 g, from IFCT 2017.
How Much Fibre Do You Need a Day, and Which Indian Foods Supply It?
The portion-by-portion answer, in the NNWA journal.
Which Dal Has the Most Protein? Raw, Cooked and per Katori
The portion-by-portion answer, in the NNWA journal.
Vegetarian Protein Sources in India: Full Food List
The portion-by-portion answer, in the NNWA journal.
Indian food calorie counter
Add up a whole plate in rotis, katoris and cups.
Calories in every dish
All the cooked dishes, with calories per serving.
Learn to read a plate
Certification in Nutrition
Estimating what is on a plate and turning it into a meal plan is taught in this NNWA course.