Black chickpeas (Kala Chana) calories vary based on preparation method and serving size. Research from NCBI shows that black chickpeas are nutritionally superior to regular chickpeas with higher protein and antioxidant content:

Raw Black Chickpeas (per 100g):
• Calories: 364 kcal
• Protein: 19.3g
• Carbohydrates: 60.6g
• Fat: 6.0g
• Fiber: 17.4g

Cooked Black Chickpeas (per 100g):
• Calories: 164 kcal
• Protein: 8.9g
• Carbohydrates: 27.4g
• Fat: 2.6g
• Fiber: 7.6g

Calculate your daily calorie needs with our BMR calculator to see how black chickpeas fit into your nutrition plan.

Black Chickpeas Serving Size Guidelines

Standard Serving: One cup of cooked black chickpeas (164g) provides about 269 calories and serves as an excellent source of plant-based protein, fiber, and essential minerals.

Common Serving Sizes:
• 1 tablespoon raw (15g): 55 calories
• 1/4 cup raw (60g): 218 calories
• 1/2 cup raw (120g): 437 calories
• 1 cup cooked (164g): 269 calories
• 100g raw: 364 calories

Portion Control: Black chickpeas are highly satiating due to their exceptional protein and fiber content. Plan your daily macros accordingly to optimize your nutritional intake and support weight management goals.

Optimal Preparation Methods

Soaking (8-12 hours): Reduces cooking time, improves digestibility, and increases nutrient bioavailability. Soaking activates enzymes and reduces antinutrients like phytic acid.

Pressure Cooking: Retains 85-90% of nutrients while significantly reducing cooking time. Use 1:3 ratio (chickpeas:water) for optimal texture.

Sprouting (24-48 hours): Increases vitamin C content by 300-400% and improves protein quality. Sprouted black chickpeas have enhanced mineral absorption.

Steaming: Preserves water-soluble vitamins better than boiling. Steam for 45-60 minutes after soaking for best results.

Avoid: Excessive boiling which can reduce folate content by up to 50%. Minimize oil usage to maintain the low-fat profile.

Traditional Indian Preparations

Kala Chana Curry: Traditional spiced preparation with onions, tomatoes, and aromatic spices. Provides additional antioxidants from turmeric and other spices.

Chana Sundal: South Indian preparation with coconut, curry leaves, and minimal oil. Excellent for weight management and digestive health.

Sprouted Chana Salad: Raw preparation with vegetables, lemon, and herbs. Maximum nutrient retention with fresh, crunchy texture.

Kala Chana Dal: Split and dehusked preparation that cooks faster and is easier to digest. Ideal for elderly and children.

Each preparation method offers unique nutritional benefits and can be incorporated into various dietary patterns.