🧪 Nutrition Facts
- Calories 231.3
- Total Fat 4.5 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 651.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 38.0 g
- Dietary Fiber 5.9 g
- Sugars 3.0 g
- Protein 9.0 g
- Vitamin A 2499.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 3.5 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 80.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.5 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 231.3 calories per serving (1 Serving (269.0g)), Chana Masala with Brown Basmati Rice is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 38.0g per serving (66.5% of calories), with a good 5.9g of dietary fiber. One thing to note: a single serving contains 651.0mg of sodium (28% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Chickpeas with Masala Curry Sauce (cooked Garbanzo Beans [chickpeas, Salt], Water, Tomato Paste, Onion, Mangos, Corn Starch, Butter [pasteurized Cream], Spices, Sea Salt, Garlic, Onion Powder, Garlic Powder, Turmeric), Cooked Brown Basmati Rice, Cauliflower, Spinach, Water, Roasted Garlic, Corn Starch, Expeller Pressed Canola Oil, Onion, Sea Salt, Spices.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Chana Masala with Brown Basmati Rice. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Chana Masala with Brown Basmati Rice — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Chana Masala with Brown Basmati Rice contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 231.3 kcal | 11.6% |
| Total Fat | 4.5 g | 6% |
| Saturated Fat | 1.5 g | 8% |
| Sodium | 651.0 mg | 28% ⚠️ |
| Total Carbohydrate | 38.0 g | 14% |
| Dietary Fiber | 5.9 g | 21% ✅ |
| Total Sugars | 3.0 g | 6% |
| Protein | 9.0 g | 18% |
| Vitamin A | 2499.0 IU | 50% ✅ |
| Vitamin C | 3.5 mg | 4% |
| Calcium | 80.7 mg | 6% |
| Iron | 1.5 mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Chana Masala with Brown Basmati Rice accounts for 11.6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 66.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 231.3 calories in Chana Masala with Brown Basmati Rice? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 17.5 min |
| Walking: 17 minutes per mile | 39.9 min |
| Cycling (Low Intensity) | 25.3 min |
| HIIT | 21.4 min |
| Battle Ropes | 17.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Chana Masala with Brown Basmati Rice
Is Chana Masala with Brown Basmati Rice good for weight loss?
This dish works well for weight loss at just 231 calories per serving, with high fiber content that promotes satiety and helps you feel fuller longer. The 9g of protein and low fat (4.5g) support lean nutrition, though you'll want to watch the sodium level if you're tracking overall intake.
Is Chana Masala with Brown Basmati Rice good for muscle building?
While the 9g of protein provides a modest contribution, this dish alone won't be optimal for muscle building—you'd ideally want closer to 20-30g per serving for post-workout recovery. Pairing it with an additional protein source like yogurt, eggs, or grilled chicken would make it more suitable for muscle gain goals.
Is Chana Masala with Brown Basmati Rice good fuel for endurance activities?
The combination of chickpeas and brown rice provides a solid balance of carbs (38g) and protein for sustained energy during endurance activities. The fiber helps with steady digestion, though some people find high-fiber meals work better consumed a couple hours before intense exercise rather than immediately beforehand.
Is Chana Masala with Brown Basmati Rice heart-healthy?
This dish has heart-friendly qualities with just 1.5g of saturated fat, good fiber content, and legume-based protein from chickpeas. The high sodium is the main concern for heart health, so if you're managing blood pressure, consider rinsing canned chickpeas or requesting lower-sodium versions.
What should I watch out for with Chana Masala with Brown Basmati Rice?
The sodium content at 651mg per serving is notable—nearly 30% of the daily limit—so be mindful if you're managing blood pressure or salt intake. If you're eating multiple servings or combining this with other prepared foods, the total sodium can add up quickly.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
