Chola Nutritional Value Per 100g: What To Expect
Chola nutritional value per 100g: what to expect
Chola nutrition per 100 grams varies by preparation and source, but the core macronutrient profile typically centers on substantial carbohydrate content with moderate protein and low to moderate fat. For a precise baseline, traditional dried chickpeas (the base ingredient in many chola preparations) commonly provide around 60-65 g of carbohydrates, about 20-25 g of protein, and 5-6 g of fat per 100 g when uncooked; cooking can alter these values due to water absorption and added ingredients. This article synthesizes widely cited figures and region-specific variations to offer a practical expectation for readers evaluating energy and nutrient intake.
Readers seeking to optimize diets for fiber, micronutrients, or caloric balance should note that chola dishes often include salt, oil, and spices that influence overall nutrition. A typical 100 g portion of cooked chola with standard preparation (no heavy garnishes) may deliver roughly 140-180 calories, with dietary fiber commonly in the 6-9 g range, depending on bean processing and any added vegetables. The variability reflects differences in soaking times, cooking methods, and regional recipes.
Key macro and micro ranges per 100g
- Calories: 140-180 kcal
- Carbohydrates: 24-34 g
- Protein: 6-9 g
- Fat: 2-6 g
- Fiber: 6-9 g
- Iron: 2-4 mg
- Calcium: 40-80 mg
For practical planning, consider the following anchor values that align with common recipes from multiple regional sources. In many households, curry additions, oil-based frying, and garnish choices can shift totals by a few tens of calories and by 1-3 g of macronutrients per 100 g. This ensures cooks and nutritionists can estimate portions with reasonable confidence.
Historical and regional context
The dish known as chola has roots in South Asian lentil- and chickpea-based preparations dating back centuries, evolving through regional kitchen practices. Historical cookbooks and modern nutrition catalogs converge on the view that legume-centered dishes offer robust plant-based protein and fiber, contributing to satiety and steady energy release. In 2023 and 2024, several culinary databases noted consistent 100 g nutrition estimates for cooked chickpea-based curries, underscoring a stable baseline across brands and home cooks. Contextual anchors such as regional spice blends and cooking oil choices often determine the precise nutrient totals in any given serving.
Representative data snapshots
- Uncooked chickpeas (basis for chola): approximately 364 kcal per 100 g, with about 62 g carbohydrate, 19 g protein, and 6 g fat.
- Cooked chola without heavy oil: around 150-180 kcal per 100 g, with roughly 22-28 g carbohydrate, 6-9 g protein, and 2-4 g fat.
- Cooked chola with standard oil tempering: calories can rise by 20-60 kcal per 100 g depending on oil type and quantity.
Practical nutrition planning
For meal planning, use the following actionable guidelines when estimating chola nutrition per 100 g serving. First, account for whether the chickpeas were cooked with or without added fats. Second, factor in any vegetables or garnishes that may increase fiber and micronutrient content. Finally, consider the overall daily protein target; chola can contribute a meaningful portion of plant-based protein when included as part of a balanced vegetarian or vegan diet.
| Nutrient | Estimated per 100 g | Notes |
|---|---|---|
| Calories | 140-180 kcal | Depends on oil and vegetable additions |
| Carbohydrates | 24-34 g | High-energy source from legumes |
| Protein | 6-9 g | Plant-based protein; complements grains |
| Fat | 2-6 g | Variations largely due to oil used |
| Fiber | 6-9 g | Beneficial for digestion and satiety |
| Iron | 2-4 mg | Non-heme iron, absorption aided by vitamin C |
| Calcium | 40-80 mg | Lower in legumes unless fortified or paired with dairy |
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