Chana masala vs chickpeas: which is healthier?
Chickpeas are more nutrient-dense, scoring 66/100 against 58/100 for chana masala. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Chana masala
122 kcal per 100 g. 1 bowl: 250 g
Chickpeas
164 kcal per 100 g. 1 cup cooked: 164 g
Higher scoreWhich to pick for your goal
- Fewer caloriesChana masala122 vs 164 kcal per 100 g
- More proteinChickpeas5.1 vs 8.9 g per 100 g
- More fiberChickpeas3.6 vs 7.6 g per 100 g
- Less sugarChana masala3.9 vs 4.8 g per 100 g
- More potassiumAbout even275 vs 291 mg per 100 g
- Less saturated fatAbout even0.3 vs 0.3 g per 100 g
Nutrition side by side
| Nutrient | Chana masala, 100 g | Chickpeas, 100 g | Chana masala, 250 g | Chickpeas, 164 g |
|---|---|---|---|---|
| Calories | 122 kcal | 164 kcal | 305 kcal | 269 kcal |
| Protein | 5.1 g | 8.9 g | 13 g | 15 g |
| Carbohydrates | 17 g | 27 g | 43 g | 45 g |
| Sugars | 3.9 g | 4.8 g | 9.6 g | 7.9 g |
| Fiber | 3.6 g | 7.6 g | 9 g | 12 g |
| Fat | 4.2 g | 2.6 g | 10 g | 4.2 g |
| Saturated fat | 0.3 g | 0.3 g | 0.9 g | 0.4 g |
| Vitamin C | 8.9 mg | 1.3 mg | 22 mg | 2.1 mg |
| Vitamin A | 18 µg | 1 µg | 44 µg | 1.6 µg |
| Potassium | 275 mg | 291 mg | 686 mg | 477 mg |
| Iron | 1.5 mg | 2.9 mg | 3.7 mg | 4.7 mg |
| Calcium | 29 mg | 49 mg | 73 mg | 80 mg |
| Magnesium | 26 mg | 48 mg | 65 mg | 79 mg |
| Sodium | 283 mg | 7 mg | 706 mg | 11 mg |
Last updated . Scores use the HowHealthyIs Score method.