VeganLegumes & Pulses

Chana Masala

Nutrition Facts Per 100g

Also known as: CHOLE MASALA

Chana Masala is among India's most important plant-based protein sources, central to daily meals in most households. It delivers 10g of protein per 100g — roughly 20% of an average adult's daily target. Its Sodium (approximately 200% of a typical adult's daily needs) and Iron (approximately 92% of a typical adult's daily needs) further reinforce its reputation as a nutritional staple. Find the complete nutritional facts below.

Nutrition Summary

290kcalCalories

10.0gProtein

45.0gCarbs

10.0gFat

12.0gFiber

Protein 14% Carbs 62% Fat 31%

Micronutrients

High in:SodiumIronMagnesiumPhosphorusCarotenoids

Calcium250 mg(25%)

Iron12.0 mg(92%)

Zinc3.0 mg(32%)

Potassium700 mg(23%)

Sodium1000 mg(200%)

Magnesium160 mg(45%)

Phosphorus280 mg(40%)

Thiamin (B1)0.3 mg(26%)

Riboflavin (B2)0.2 mg(17%)

Niacin (B3)3.0 mg(20%)

Vitamin C8.0 mg(10%)

Carotenoids2000 µg(33%)

β-Carotene667 µg(22%)

Vitamin A35.0 µg(4%)

Folate (B9)50.0 µg(13%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.8 mg(5%)

Fat Breakdown4

MUFA4.0 g

27%

PUFA3.0 g

50%

Omega-30.2 g

15%

Omega-62.8 g

19%

Limit These2

Saturated Fat2.5 g

Cholesterol0 mg

Common Serving Sizes

1 tsp3g

9 kcal0.3g protein

1 tbsp9g

26 kcal0.9g protein

100 g100g

290 kcal10.0g protein

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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