Benefits Of Roasted Chana
Roasted chana (gram) is a crunchy, protein-rich snack that aids digestion, supports weight management, and helps control blood sugar. Discover the health benefits of roasted chana.
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Last updated on 17th Jul, 2025
Introduction
Roasted chana (also known as roasted chickpeas or bhuna chana) is a delicious and nutritious snack that has been enjoyed for generations in India. Packed with protein, fibre, and essential nutrients, it offers numerous health benefits. Whether you eat it as a midday snack or include it in your meals, roasted chana can be a great addition to a healthy diet.
In this article, we’ll explore the many health benefits of roasted chana, how it can improve your well-being, and simple ways to include it in your daily routine.
Nutritional Value of Roasted Chana
Roasted chana is a powerhouse of nutrients. Here’s what a small serving (about 30g) provides:
Protein: Helps in muscle repair and growth.
Fibre: Supports digestion and keeps you full longer.
Iron: Prevents anaemia and boosts energy levels.
Magnesium: Supports nerve and muscle function.
Zinc: Strengthens immunity.
Folate: Essential for cell growth, especially during pregnancy.
Low Glycemic Index (GI): Helps control blood sugar levels.
Because of its rich nutrient profile, roasted chana is an excellent snack for people of all ages, including children, adults, and seniors.
Top Health Benefits of Roasted Chana
Here are some of the health benefits of roasted chana:
1. Supports Weight Management
Roasted chana is high in protein and fibre, which helps keep you full for longer. This reduces unnecessary cravings and prevents overeating, making it a great snack for weight loss or maintenance.
2. Boosts Digestion
The high fibre content in roasted chana promotes healthy digestion by preventing constipation and improving gut health. It also helps maintain a healthy gut microbiome.
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3. Helps Control Blood Sugar Levels
Since roasted chana has a low glycemic index (GI), it releases sugar slowly into the bloodstream, preventing sudden spikes. This makes it a great snack for diabetics when consumed in moderation.
4. Strengthens Bones and Muscles
Rich in calcium, magnesium, and phosphorus, roasted chana supports bone health and reduces the risk of osteoporosis. The protein content also helps in muscle repair and strength.
5. Improves Heart Health
The fibre in roasted chana helps lower bad cholesterol (LDL) levels, reducing the risk of heart disease. Additionally, its potassium content helps regulate blood pressure.
6. Boosts Energy and Fights Fatigue
Roasted chana is rich in iron, which helps prevent anaemia by improving haemoglobin levels. This ensures better oxygen supply to cells, keeping you energetic throughout the day.
7. Supports Immunity
Zinc and antioxidants in roasted chana strengthen the immune system, helping the body fight infections and illnesses more effectively.
8. Good for Skin and Hair
The vitamins and minerals in roasted chana, including zinc and folate, promote healthy skin and hair growth. Regular consumption can help reduce hair fall and improve skin texture.
How to Include Roasted Chana in Your Diet?
Roasted chana is versatile and can be enjoyed in many ways:
As a Snack: Eat a handful (about 30g) as a mid-morning or evening snack.
In Salads: Add roasted chana to salads for extra crunch and nutrition.
In Curries and Soups: Use it as a protein-rich addition to meals.
As a Chutney Ingredient: Ground roasted chana can be mixed with spices to make a healthy chutney.
Sprouted Chana: Soak and sprout chana for even higher nutrient absorption.
Who Should Be Cautious with Roasted Chana?
While roasted chana is generally safe and healthy, some people should consume it in moderation:
Those with digestive issues: Excessive intake may cause bloating or gas.
Kidney patients: High protein content may need monitoring.
People with allergies: Rarely, some may be allergic to chickpeas.
If you have any health conditions, consult your doctor before making significant dietary changes.
Conclusion
Roasted chana is a simple yet powerful superfood that offers numerous health benefits. Whether you want to manage weight, improve digestion, boost energy, or strengthen immunity, this humble snack can be a great addition to your diet.
For personalised dietary advice or health concerns, you can consult a nutritionist or doctor on Apollo 24|7 for expert guidance.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
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