Roasted Chana: Health Benefits, Calories & Ideal Daily Intake

If you are looking for a healthy, affordable snack, roasted chana could be a great choice. Packed with protein, fibre, and essential nutrients, it supports digestion, keeps you full longer, and can help manage weight when eaten in the right amount. You might be wondering how many calories it contains, what benefits it offers, and how much is safe to eat daily. 

This guide will help you understand roasted chana clearly, so you can enjoy it with confidence as part of a balanced lifestyle.

What Are Roasted Grams/Roasted Chana?

Roasted chana, also known as roasted gram or bhuna chana, is a type of legume that has been dry-roasted to enhance its flavour and crunch. It is made from whole black gram (chickpeas) with the skin intact. 

Roasting the chana reduces its moisture content, making it shelf-stable and easy to store. You may have seen it sold as a crunchy snack or included in trail mixes. This nutritious food is commonly enjoyed between meals and offers a great mix of protein, fibre, and essential minerals, especially when you're looking for healthy snacking options.

Nutritional Difference Between Roasted and Regular Chana

Both roasted and regular (boiled or raw) chana are excellent sources of plant-based protein, fibre, and micronutrients. However, roasting changes the nutrient profile slightly due to water loss and heat exposure. The roasting process makes chana easier to digest for some people and also more palatable as a dry snack.

Here is a simple comparison table for clarity:

The increased calorie and protein content in roasted chana makes it a more filling snack, ideal for managing hunger between meals.

10 Roasted Chana Benefits (Bhuna Chana)

Roasted chana is more than just a crunchy snack. It offers numerous health advantages that support your overall well-being. Including it in your routine can help address various nutritional needs without much effort.

Here are 10 detailed roasted chana benefits to consider:

1. Supports Weight Management: Due to its high protein and fibre content, roasted chana keeps you feeling full longer. This helps you avoid frequent snacking and manage calorie intake throughout the day.
2. Boosts Energy Levels: Roasted chana provides complex carbohydrates that release energy slowly. This supports steady energy levels without sudden sugar crashes, making it an ideal mid-morning or evening snack.
3. Helps Regulate Blood Sugar: The low glycaemic index and high fibre content of roasted chana help regulate blood sugar levels. It supports more balanced glucose absorption and is often recommended in diabetic diets.
4. Improves Digestion: With its rich fibre content, roasted chana promotes smoother bowel movements and supports gut health. It helps prevent constipation and keeps your digestive system functioning well.
5. Builds Muscle Strength: Roasted chana is a good plant-based protein source. Regular intake supports muscle repair and maintenance, especially if you're active or follow a vegetarian diet.
6. Heart-Friendly: The fibre, magnesium, and antioxidants in roasted chana may help maintain heart health by lowering bad cholesterol (LDL) and supporting healthy blood pressure.
7. Rich in Iron: Iron helps in the formation of haemoglobin and boosts oxygen supply throughout the body. Roasted chana can be beneficial for individuals looking to increase their daily iron intake naturally.
8. Strengthens Bones: Roasted chana contains essential minerals like calcium and phosphorus that support bone density and strength. Including it regularly may help maintain bone health over time.
9. Supports Immunity: Zinc and other micronutrients in roasted chana help boost the immune response, supporting your body’s natural defence mechanisms against illnesses.
10. Convenient and Budget-Friendly: Beyond the nutritional roasted chana benefits, it is easy to carry, needs no refrigeration, and doesn’t require preparation—making it a reliable and affordable choice.

Including roasted chana in your diet is a simple step with multiple payoffs. The benefits of bhuna chana extend to your energy, digestion, immunity, and more.

Side Effects Of Eating Roasted Chana

While roasted chana is considered healthy, eating it in large amounts or without balance may cause minor issues for some people. Understanding the possible side effects can help you enjoy it safely.

Here are a few concerns to keep in mind:

• Gas and Bloating: Some people may experience gas, bloating, or stomach discomfort after consuming roasted chana, especially if their diet is not used to high fibre. Start with small amounts and increase gradually.
• May Cause Dryness in the Body: Being a dry food, roasted chana can sometimes lead to a feeling of dryness in the mouth or throat. Drinking enough water when consuming it can help balance this effect.
• Risk of Excess Calorie Intake: Although nutritious, roasted chana is calorie-dense. Overeating can lead to a calorie surplus, which may impact weight goals. Be mindful of your portion size.
• Iron Absorption Interference: The tannins and phytates in legumes may reduce the absorption of certain minerals like iron. Pairing roasted chana with fruits high in vitamin C can help counteract this effect.
• Allergic Reactions: Rarely, some individuals may be allergic to chickpeas. If you notice skin rashes, itching, or breathing difficulties, stop consuming it and consult a healthcare provider.

Enjoying roasted chana in moderation, as part of a balanced diet, allows you to benefit from it while avoiding these potential side effects.

How to Make Roasted Chana at Home?

Making roasted chana at home is simple, healthy, and more cost-effective than buying packaged versions. You can control the ingredients and enjoy a fresh, crunchy snack.

Select good-quality whole black gram (chickpeas) with skin. Rinse thoroughly and soak overnight or for 8–10 hours. After soaking, boil the chana with water and a pinch of salt. Cook only until slightly tender, not mushy. Drain the excess water completely. Spread the cooked chana on a clean cloth or paper towel. Let them air dry thoroughly for 1–2 hours to remove surface moisture.

Now, heat a dry pan, add chana, and roast on medium heat for 15–20 minutes, stirring constantly. Or, you can spread chana on a baking tray and roast it in an oven at 180°C for 20–25 minutes, turning halfway. You can add a pinch of rock salt, black pepper, or cumin powder after roasting for flavour, but skip added oils or sugars for a healthier version.

Delicious Ways to Enjoy Roasted Chana

You can enjoy roasted chana in many creative ways, making your snacks both tasty and nourishing. Whether you're at home or on the go, here are some simple ideas:

• As a Standalone Snack: Roasted chana is satisfying as-is. Carry a small container for a quick bite during work or travel.
• Mixed with Jaggery (Gur): Combine roasted chana with jaggery for a traditional and energy-rich snack. The sweet-savoury combo also boosts iron intake.
• Trail Mix: Mix roasted chana with nuts, seeds, and dried fruits. It creates a protein-packed snack that is ideal for kids and adults alike.
• Topped on Salads: Use roasted chana as a crunchy topping on vegetable salads for added protein and texture.
• In Poha or Upma: Add a handful of roasted chana while cooking savoury breakfasts like poha or upma to enhance nutrition and flavour.
• Flavoured Variants: Toss roasted chana in a dash of chaat masala, paprika, or lemon juice for a tangy twist.
• Evening Tea Snack: Replace fried snacks with roasted chana alongside your evening tea for a guilt-free option.

Experimenting with these methods not only adds variety but also helps you enjoy the full range of roasted chana benefits in ways that suit your taste and lifestyle.

Conclusion

Roasted chana is a nutritious, budget-friendly snack that offers fibre, protein, and energy without added sugar or oil. When eaten in moderation, it supports digestion, weight control, and daily energy needs. Knowing roasted chana benefits helps you make better choices for your health. 

For tailored health insights or lab checks related to nutrition and metabolism, consider booking tests with Metropolis Healthcare, a trusted diagnostic service known for accurate and timely results.

FAQs

Can I eat roasted chana for weight loss?

Yes, roasted chana helps in weight loss, as it's high in protein and fibre, keeping you full longer.

Is it okay to eat roasted chana every day?

Yes, eating a moderate amount of roasted chana daily is safe and supports digestion, energy, and general health.

Can I eat roasted chickpeas with diabetes?

Yes, roasted chickpeas have a low glycaemic index and support blood sugar control when eaten in moderation.

How much roasted chana should I eat per day?

You can safely eat 30–50 grams of roasted chana daily as part of a balanced, nutrient-rich diet.

Does roasted chana increase sperm?

Roasted chana contains zinc and protein, which may support reproductive health, but alone, it doesn't directly increase sperm count.

What is the best time to eat roasted chana?

The best time to eat roasted chana is mid-morning or evening, between meals, for energy and appetite control.

How much protein is in 100 g of roasted chana?

There are approximately 20 grams of protein in 100 grams of roasted chana, making it a great plant-based source.