🧪 Nutrition Facts
- Calories 300.0
- Total Fat 8.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 161.3 mg
- Potassium 580.2 mg
- Total Carbohydrate 50.0 g
- Dietary Fiber 9.9 g
- Sugars 13.0 g
- Protein 12.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 110.4 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 5.7 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 300.0 calories per serving (1 Serving (283.0g)), Chana Masala is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 50.0g per serving (62.5% of calories), with a good 9.9g of dietary fiber. It's a good source of dietary fiber at 9.9g per serving (35% DV), which supports digestive health and helps keep you full.
🏷️ 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
Garbanzo Beans, Tomatoes (tomatoes, Tomato Puree, and Citric Acid), Cooked Grain Blend (water, Oat Groats, Sorghum, Red Quinoa), Water, Onions, Tomato Paste, Peas, Olive Oil, Garlic, Turbinado Sugar, Lemon Juice, Ginger, Cumin, Cilantro, Coriander, Turmeric, Garam Masala (cumin, Pepper, Cinnamon, Hulled Cardamom, Cloves, Mace), Ground Ginger, Salt, Mango Powder, Fenugreek Seeds, Fennel Seeds, Cardamom, Cayenne, Cloves, Nutmeg, Peppermint Leaves.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Chana Masala. 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 — 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 contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 300.0 kcal | 15% |
| Total Fat | 8.0 g | 10% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 161.3 mg | 7% |
| Total Carbohydrate | 50.0 g | 18% |
| Dietary Fiber | 9.9 g | 35% ✅ |
| Total Sugars | 13.0 g | 26% |
| Protein | 12.0 g | 24% |
| Calcium | 110.4 mg | 8% |
| Iron | 5.7 mg | 32% ✅ |
| Potassium | 580.2 mg | 12% |
* 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 accounts for 15% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 62.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 300.0 calories in Chana Masala? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 22.7 min |
| Walking: 17 minutes per mile | 51.8 min |
| Cycling (Low Intensity) | 32.8 min |
| HIIT | 27.8 min |
| Rock Climbing (Ascending) | 37.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Chana Masala
Is Chana Masala good for weight loss?
Chana masala can be a solid choice for weight loss since it's relatively modest in calories at 300 per serving while delivering substantial fiber (9.9g) and protein (12g) to help you feel full. The low saturated fat content and use of olive oil as the primary fat source are also favorable, though you'll want to watch portion sizes if eating it alongside rice or bread.
Is Chana Masala good for muscle building?
With 12g of protein per serving, chana masala provides a decent protein contribution, particularly impressive since it comes entirely from plant sources like garbanzo beans. However, it's not optimally concentrated for serious muscle-building goals—you'd likely want to pair it with additional protein sources or use it as part of a larger meal.
Is Chana Masala good post-workout fuel?
Chana masala works well post-workout thanks to its carbohydrate content (50g) paired with plant-based protein (12g), making it a reasonable choice for recovery. The fiber is helpful for overall nutrition, though the carb-to-protein ratio isn't as ideal as some dedicated post-workout meals.
Is Chana Masala good fuel for endurance activities?
The 50g of carbohydrates and good fiber content make chana masala suitable fuel for endurance activities, providing sustained energy without spiking your stomach. The moderate potassium level (580.2mg) adds to its appeal for longer efforts, and the low sugar means you won't experience a sharp energy crash mid-activity.
What should I watch out for with Chana Masala?
The sodium content of 161.3mg per serving is quite low, which is great. Keep an eye on added sugars if you're consuming this regularly, as it contains 13g per serving from the tomato products and added turbinado sugar. If you have sensitivities to spices or specific ingredients like fenugreek, check the ingredient list carefully since this dish uses an extensive blend of warming spices.
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.
