Chana, or chickpeas, are among the most popular plant-based protein sources in Indian diets. Whether it's for muscle building, weight management, or general wellness, people often add them to everyday meals.
Among the different types, green chana and black chana are two commonly eaten varieties - but many people are unsure which one offers more protein.
Although both come from the same legume family, they differ in nutrition, digestion, and overall benefits. The better choice depends on your fitness goals, lifestyle, and what your body needs.
Here's a simple comparison to help you decide.
Also Read: Looking For A Protein Breakfast? Try This Healthy Black Chana Sandwich
Green Chana vs Black Chana: A Quick Comparison
Green chana is the fresh, young form of chickpeas. It's soft, slightly sweet, and easier to digest. Because it contains more water, it feels lighter on the stomach and works well for those who prefer fresh, hydrating foods.
Black chana, in contrast, is the dried and mature version. It has a firmer texture and a nutty flavour. It is more calorie-dense and keeps you full for longer, which is why it's popular among athletes and people following high-protein diets.
When it comes to protein, black chana generally offers more protein per serving. Green chana, however, provides better hydration and a fresher taste.
Nutrition per 100 g (Cooked)
Values are approximate and may vary based on cooking method.
| Nutrient | Green Chana | Black Chana |
|---|---|---|
| Calories | 120 kcal | 160 kcal |
| Protein | 6–7 g | 8–9 g |
| Carbohydrates | 20 g | 27 g |
| Fibre | 5 g | 7 g |
| Fat | 2 g | 3 g |
| Iron | Moderate | High |
| Magnesium | Moderate | High |
Also Read: How To Make Healthy Green Chana Pulao - A Must-Try Recipe This Winter!
Which One Is Better for Protein?
If your main aim is to increase protein intake, black chana is the stronger choice. It contains more protein and has complex carbohydrates that provide sustained energy. This makes it ideal for gym-goers, teenagers with growing bodies, and anyone doing physically demanding work.
However, green chana is still a good source of protein, especially if you prefer something lighter or have a sensitive digestive system. It also contains antioxidants and vitamins that support immunity.
How to Add Green Chana to Your Diet
- Enjoy boiled green chana with lemon and salt as a morning snack
- Add it to salads for freshness and crunch
- Mix it into vegetable stir-fries
- Make green chana chaat with onions and tomatoes
- Blend it into soups for extra nutrition
How to Add Black Chana to Your Diet
Have boiled black chana after a workout
- Prepare a simple black chana curry with minimal oil
- Roast it for a healthy, high-protein snack
- Add it to rice bowls or grain bowls
- Use sprouted black chana for easier digestion
Both green chana and black chana are excellent sources of plant-based protein.
Black chana offers more protein, while green chana is easier to digest and feels lighter.
Instead of choosing just one, rotating both in your meals can help you maintain balanced nutrition and support better overall health.