Chanak Chana Benefits
Discover the powerful health benefits of chana (chickpeas), a protein-rich superfood that supports heart, gut, and bone health. Learn how to include it in your daily diet.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. J T Hema Pratima MBBS
Last updated on 23rd Jul, 2025
Introduction
Chana, also known as chickpeas or garbanzo beans, is a humble yet powerful legume that has been a staple in Indian cuisine for centuries. Whether consumed as whole chana, sprouted, or in the form of chana dal (split chickpeas), this tiny legume packs a punch when it comes to nutrition. Rich in protein, fibre, vitamins, and minerals, chana offers numerous health benefits that can support overall well-being.
In this article, we’ll explore why chana is considered a superfood, its health benefits, and how you can incorporate it into your diet for better health.
Nutritional Powerhouse: What Makes Chana So Healthy?
Chana is loaded with essential nutrients that make it a great addition to any diet. Here’s a quick look at its nutritional profile per 100 grams of boiled chana:
- Protein: Approximately 9 grams, making it an excellent option for vegetarians and vegans
- Fibre: Approximately 8 grams that supports digestion & gut health
- Iron: Helps prevent fatigue and anaemia
- Folate (Vitamin B9): Essential for cell growth & pregnancy
- Magnesium & Potassium: Supports heart health
- Zinc & Phosphorus: Boosts immunity & bone strength
- Low Glycemic Index (GI): Helps regulate blood sugar
With such a rich nutrient profile, chana can play a key role in maintaining good health.
Consult Top Ayurvedic Practitioner
Top Health Benefits of Chana
Chana offers a wide range of health benefits, thanks to its rich nutritional profile. Here's how this versatile legume can support your well-being.
1. Supports Heart Health
Chana is rich in fibre, potassium, and magnesium, which help regulate blood pressure and reduce bad cholesterol (LDL). This lowers the risk of heart disease and stroke.
2. Aids Digestion & Gut Health
The high fibre content in chana promotes healthy digestion, prevents constipation, and supports a balanced gut microbiome.
3. Helps Manage Diabetes
Chana has a low glycemic index (GI), meaning it releases sugar slowly into the bloodstream, preventing sudden spikes in blood sugar levels. This makes it an excellent food for diabetics.
4. Boosts Energy & Prevents Anaemia
Rich in iron and folate, chana helps in red blood cell production, reducing fatigue and preventing anaemia, especially beneficial for women and growing children.
5. Supports Weight Loss
The combination of protein and fibre keeps you full for longer, reducing unnecessary cravings and aiding in weight management.
6. Strengthens Bones & Muscles
Chana contains calcium, magnesium, and phosphorus, which are essential for bone health. The protein content also helps in muscle repair and growth.
7. Enhances Skin & Hair Health
Zinc and vitamins in chana promote collagen production, leading to healthy skin and strong hair.
How to Include Chana in Your Diet?
Chana is incredibly versatile and can be consumed in multiple ways:
- Boiled Chana Salad: Mix boiled chana with veggies, lemon, and spices for a healthy snack.
- Chana Sprouts: Sprouted chana is even more nutritious—great for breakfast or salads.
- Chana Dal: Used in dals, soups, or curries.
- Hummus: A delicious dip made from blended chana, olive oil, and garlic.
- Roasted Chana: A crunchy, protein-rich snack.
Who Should Be Cautious with Chana?
While chana is generally safe, some people may need to moderate their intake:
- Those with digestive issues: Excessive consumption may cause bloating or gas. Soaking chana before cooking helps.
- Kidney stone patients: Chana contains oxalates, so consult a doctor before consuming in large amounts.
- People on blood thinners: Chana has vitamin K, which may interfere with medications.
Final Thoughts: Make Chana a Part of Your Daily Diet
Chana is a budget-friendly, nutrient-dense superfood that can benefit almost everyone. Whether you want to improve digestion, manage weight, or boost energy, adding chana to your meals can make a big difference.
If you have specific health concerns or dietary restrictions, book a consultation with a nutritionist or doctor on Apollo 24|7 for personalised advice.
Consult Top Ayurvedic Practitioner
Consult Top Ayurvedic Practitioner
Dr. Khanisri Singapanga
Ayurveda Practitioner
14 Years • BAMS, MD Ayurveda
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AyushNidhi Ayurvedic Hospital Panchakarma - Piles -Infertility Center, Hyderabad
(25+ Patients)
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Dr. Chandan Kumar Yadav
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8 Years • BAMS
West Bengal
sriveda, West Bengal
Dr. Sasanka Chowdhury
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Sriveda, Kolkata
Dr Sankha Subhro Ghosh
Ayurveda Practitioner
10 Years • BAMS, MD Ayurveda-Kriya Shareera
Kolkata
Brahma Ayurveda (Ayurvedic Consortium), Kolkata
Consult Top Ayurvedic Practitioner
Dr. Khanisri Singapanga
Ayurveda Practitioner
14 Years • BAMS, MD Ayurveda
Hyderabad
AyushNidhi Ayurvedic Hospital Panchakarma - Piles -Infertility Center, Hyderabad
(25+ Patients)
Dr. Vinay Bansal
Ayurveda Practitioner
28 Years • BAMS, MD(AM)
Ajit Singh Nagar
Chronic disease treatment with Ayurveda Panchkarma, Ajit Singh Nagar
Dr. Chandan Kumar Yadav
Ayurveda Practitioner
8 Years • BAMS
West Bengal
sriveda, West Bengal
Dr. Sasanka Chowdhury
Ayurveda Practitioner
13 Years • BAMS
Kolkata
Sriveda, Kolkata
Dr Sankha Subhro Ghosh
Ayurveda Practitioner
10 Years • BAMS, MD Ayurveda-Kriya Shareera
Kolkata
Brahma Ayurveda (Ayurvedic Consortium), Kolkata
