Chole Calories & Protein: Full Nutrition (100g & Katori)

Chole calories per 100g: the short answer

Chole calories per 100g depend on how it is cooked. Plain boiled chickpeas have about 164 calories per 100g. Chole sabzi with oil and gravy has more, often 180 to 250 calories per 100g. One katori of chole sabzi is about 240 to 375 calories. Dry raw chickpeas are denser, near 378 calories per 100g.

I track my plate, so these numbers matter to me. The form changes everything. Let me lay out the full nutrition in simple India units.

Note: the Indian Food Composition Tables 2017 count energy from available carbohydrate only. For Bengal gram, whole that is 1201 kJ. It is not the same measure as the USDA calorie figures above, so that row shows no calorie number.

How many calories in 100g boiled chickpeas?

Plain boiled chickpeas have about 164 calories per 100g. That is with no oil, just chana boiled in water. This is the cleanest, lowest-calorie way to eat chole. It is the base number to remember before any gravy or oil is added.

Boiled chana is filling for its calories. The fibre is the reason.

Calorie base: 100g of cooked, boiled chickpeas has about 164 calories, with no added oil — USDA FoodData Central, 2024.

How many calories in chole sabzi and one katori?

Chole sabzi has more calories than plain chickpeas. The oil and onion-tomato gravy add up. A typical chole masala has about 180 to 250 calories per 100g. One katori, about 150g, runs roughly 240 to 375 calories. More oil means a higher number.

So the chana is light. The cooking style is what lifts the calories.

Per katori: using the boiled base of 164 calories per 100g, a 150g katori starts near 246 calories, and added oil and gravy push it to about 375 — USDA-based estimates, 2024.

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What is the full nutrition of chickpeas?

Cooked chickpeas are balanced and filling. Per 100g, boiled chana gives good carbs, decent protein, low fat, and high fibre. Here is the full breakdown, so you can fit chole into your day with real numbers.

Macros: 100g of cooked chickpeas has about 8.9g protein, 27.4g carbs, 2.6g fat, and 7.6g fibre — USDA FoodData Central, 2024.

For a deeper look at just the protein side, see our guide on chickpea protein in dry, cooked, and 1 katori.

Chole me kitna protein hota hai? (How much protein is in chole?)

Chole me achha protein hota hai. Boiled chole me har 100 gram par lagbhag 8.9 gram protein hota hai, aur ek katori (about 150 gram) me lagbhag 13 gram. In plain English: 100 g of boiled chickpeas carries about 8.86 g of protein, so one 150 g katori gives close to 13 g.

Dry chana reads much higher because the water is gone. White kabuli chana measures 20.5 g of protein per 100 g dry. Indian desi chana, listed as Bengal gram whole, measures 18.77 g per 100 g dry. Both fall to roughly 9 g per 100 g once soaked and boiled. Cooked chana is mostly water.

Protein per katori: one 150 g katori of boiled chole gives about 13 g of protein — USDA FoodData Central, chickpeas cooked, FDC ID 173757; dry figures from the same database, FDC ID 173756, and the Indian Food Composition Tables 2017, code B002.

Chole is low in methionine, the way every pulse is. The ICMR-NIN Dietary Guidelines for Indians 2024 names cereals, millets, nuts and seeds as the foods that supply what pulses lack. The same table says a meal with both pulses and grains is better quality than either one alone (Table 8.1, page 57). So chole with roti, chawal or bhatura beats chole on its own.

Chole nutritional value: which minerals is chole rich in?

Chole is rich in folate, potassium and iron. Per 100 g of boiled chickpeas the USDA measures 172 micrograms of folate, 291 mg of potassium, 2.89 mg of iron, 48 mg of magnesium, 49 mg of calcium and 1.53 mg of zinc. One 150 g katori works out to about 258 micrograms of folate and about 4.3 mg of iron.

The dry column is raw chana with no water in it, so every number there is higher. Weigh chana after cooking if you want the figure for what is actually on your plate.

Why are dry chickpeas higher in calories?

Dry chickpeas look higher in calories, but the reason is water. Raw chana has about 378 calories per 100g. That is because it is dehydrated, with no water weight. When you soak and boil it, it swells and the calories per 100g drop. So always weigh chana after cooking for a fair count.

This trips up many people. They read the dry number and panic. Cooked is what you eat.

Dry vs cooked: dry chickpeas have about 378 calories per 100g because they are dehydrated, while cooked chickpeas drop to about 164 as they absorb water — USDA FoodData Central, chickpeas raw, FDC ID 173756, and chickpeas cooked, FDC ID 173757.

How does chole's fibre help you?

Chole is rich in fibre, which keeps you full. Boiled chickpeas give about 7.6g of fibre per 100g. That fibre slows down digestion. It helps steady your blood sugar and curbs hunger between meals. This is why a katori of chole feels so filling.

So chole is a smart choice for a satisfying, plant-based meal. The fibre does the work.

Fibre benefit: cooked chickpeas provide about 7.6g of fibre per 100g, which supports fullness and a slower rise in blood sugar than low-fibre foods — USDA FoodData Central, chickpeas cooked, FDC ID 173757.

How can you keep chole light?

You can enjoy chole without heavy calories. Go easy on the oil in the gravy. Use a thick, tomato-rich base instead of cream. Pair it with salad or one roti, not a pile of bhature. Measure your katori so you know your real intake.

1. Cut the oil — use one to two spoons, not a ladle.
2. Skip the cream — a tomato base keeps it lighter.
3. Watch the sides — chole with salad beats chole bhature.
4. Measure your katori — portion size decides the calories.
5. Boil in bulk — keep plain chana ready for quick meals.

These small swaps keep chole a healthy, filling part of your week.

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