How healthy is chana masala?
Is chana masala healthy? Yes, for most people. Chana masala scores 58/100 on the HowHealthyIs Score: 100 g provides 122 kcal, 3.6 g fiber and 5.1 g protein. Chana masala is chickpeas simmered in a spiced onion and tomato gravy: naturally vegan, high in fiber and a good plant source of protein, iron and folate. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chana masala ranks higher than 58% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber11%
- Protein8%
- Vitamin C8%
- Iron7%
- Magnesium5%
- Vitamin E5%
- Potassium5%
- Calcium2%
- Vitamin A2%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 52 minus 12 = 40. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chana masala?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 122 kcal | 305 kcal | |
| Protein | 5.1 g | 13 g | 25% |
| Carbohydrates | 17 g | 43 g | 16% |
| Fiber | 3.6 g | 9 g | 32% |
| Sugars | 3.9 g | 9.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.2 g | 10 g | 13% |
| Saturated fat | 0.3 g | 0.9 g | 4% |
| Omega-3 fats | 0.3 g | 0.7 g | |
| Vitamins | |||
| Vitamin A | 18 µg | 44 µg | 5% |
| Vitamin C | 8.9 mg | 22 mg | 25% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.9 mg | 2.2 mg | 15% |
| Vitamin K | 8.9 µg | 22 µg | 19% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 128 µg | 321 µg | 80% |
| Minerals | |||
| Calcium | 29 mg | 73 mg | 6% |
| Iron | 1.5 mg | 3.7 mg | 21% |
| Potassium | 275 mg | 686 mg | 15% |
| Magnesium | 26 mg | 65 mg | 16% |
| Zinc | 0.7 mg | 1.9 mg | 17% |
| Sodium | 283 mg | 706 mg | 31% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chana masala?
We estimate chana masala from this standard recipe (serves 5, about 1160 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Dried chickpeas, soaked | 250 g |
| Water | 500 g |
| 2 tbsp oil | 30 g |
| 2 onions | 200 g |
| 3 tomatoes | 300 g |
| 3 garlic cloves | 10 g |
| Ginger | 10 g |
| 2 green chilies | 10 g |
| Cumin | 4 g |
| Ground coriander | 4 g |
| Turmeric | 2 g |
| Chili powder | 2 g |
| Salt | 8 g |
| Lemon juice | 15 g |
| Fresh coriander | 10 g |
Why is chana masala good for you?
- 321 µg folate in 1 bowl, 80% of the daily value. Folate contributes to normal blood formation.
- 9 g fiber in 1 bowl, 32% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 13 g protein in 1 bowl, 25% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A plant-based main with rice or wholemeal roti
- Batch cooking; it keeps well for several days
What should you watch out for?
- Made with canned chickpeas it can carry a lot of extra salt.
- Often eaten with fried bhatura bread, which changes the meal considerably.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.