Chana, or chickpeas, is a popular legume widely consumed across the globe due to its numerous health benefits. Whether roasted or steamed, chana is a nutrient-packed snack that offers a variety of vitamins and minerals. But which is healthier—roasted chana or steamed chana?
In this article, we will compare roasted chana vs steamed chana, examining their nutritional content, benefits, and potential drawbacks to help you choose the best option for your health. So, let’s dive in!
What is Roasted Chana?
Roasted chana is made by roasting dry chickpeas in the oven or on a pan. The process involves drying the chickpeas and then heating them until they become crunchy and flavorful. Roasted chana is often consumed as a healthy snack, rich in protein and fiber. It’s known for its crunchy texture and nutty flavor.
What is Steamed Chana?
Steamed chana, on the other hand, is made by steaming soaked chickpeas until they become soft and tender. This cooking method preserves more of the water-soluble vitamins and minerals compared to roasting. Steamed chana is often used in salads, curries, or eaten as a standalone dish.
Roasted Chana vs Steamed Chana: Nutritional Comparison
Here’s a comparison of the nutritional content of roasted chana and steamed chana. We will look at their calorie content, macronutrients, vitamins, and minerals.
| Nutrient | Roasted Chana (per 100g) | Steamed Chana (per 100g) |
|---|---|---|
| Calories | 364 kcal | 164 kcal |
| Protein | 19g | 9g |
| Carbohydrates | 61g | 27g |
| Fiber | 12g | 8g |
| Fat | 6g | 2g |
| Potassium | 270mg | 200mg |
| Iron | 2.5mg | 1.8mg |
| Vitamin C | 0.2mg | 3.1mg |
Health Benefits of Roasted Chana
1. High in Protein
Roasted chana is packed with protein, making it an excellent choice for vegetarians and those looking to increase their protein intake. The high protein content helps in muscle building, tissue repair, and overall body functioning.
2. Rich in Fiber
With a significant amount of fiber, roasted chana promotes digestive health, aids in weight management, and helps regulate blood sugar levels. The fiber content also keeps you feeling full longer, reducing unnecessary snacking.
3. High in Calories and Healthy Fats
Roasted chana is a calorie-dense food, providing a good amount of energy. It is also a good source of healthy fats, which are beneficial for heart health when consumed in moderation. However, for those trying to lose weight, it’s important to consume roasted chana in moderation due to its higher calorie content.
4. Good for Heart Health
The healthy fats in roasted chana help maintain heart health by improving cholesterol levels and promoting better circulation. The fiber in roasted chana also aids in reducing bad cholesterol (LDL) levels.
Health Benefits of Steamed Chana
1. Lower in Calories
Steamed chana is much lower in calories compared to roasted chana. If you are watching your calorie intake or are on a weight-loss journey, steamed chana makes a great snack option.
2. Retains More Nutrients
The steaming process helps preserve more nutrients, especially water-soluble vitamins like Vitamin C and B vitamins, which are often lost during the roasting process. As a result, steamed chana may offer a more nutrient-dense snack.
3. Easier on Digestion
Steamed chana is softer and easier to digest compared to roasted chana, making it a better option for people with sensitive stomachs or digestive issues. The steaming process also helps break down the starches in chickpeas, making it easier for your body to absorb nutrients.
4. Rich in Potassium
Steamed chana retains more potassium, which is essential for maintaining healthy blood pressure and proper fluid balance in the body. This makes it a great choice for heart health.
Roasted Chana vs Steamed Chana: Which One is Better for Weight Loss?
When it comes to weight loss, steamed chana is the better option due to its lower calorie count and higher water content, which helps you stay hydrated and full. On the other hand, roasted chana is more calorie-dense and can be consumed in moderation as a high-energy snack when you need extra calories or protein.
Steamed Chana for Weight Loss:
- Lower in calories (164 kcal per 100g)
- High in fiber to keep you full longer
- Rich in potassium and other nutrients that support metabolism
Roasted Chana for Weight Loss:
- Higher in protein and healthy fats, which help keep you satiated
- Higher calorie content (364 kcal per 100g), so moderation is key for those looking to lose weight
Which One Should You Choose: Roasted Chana or Steamed Chana?
The choice between roasted chana and steamed chana ultimately depends on your health goals and preferences. Let’s break down when to opt for each:
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Choose Roasted Chana if:
- You need a high-protein snack.
- You are looking for a more filling, energy-dense food.
- You enjoy crunchy, flavorful snacks.
- You want a heart-healthy snack in moderation.
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Choose Steamed Chana if:
- You’re focused on weight loss or calorie control.
- You want to retain more nutrients, especially vitamin C.
- You have a sensitive stomach or prefer softer foods.
- You need a light, hydrating snack.
Table: Roasted Chana vs Steamed Chana – A Quick Comparison
| Feature | Roasted Chana | Steamed Chana |
|---|---|---|
| Calories | 364 kcal | 164 kcal |
| Protein | 19g | 9g |
| Carbohydrates | 61g | 27g |
| Fiber | 12g | 8g |
| Fat | 6g | 2g |
| Potassium | 270mg | 200mg |
| Iron | 2.5mg | 1.8mg |
| Vitamin C | 0.2mg | 3.1mg |
| Ease of Digestion | Harder to digest | Easier to digest |
Roasted Chana :-
Both roasted chana vs steamed chana have their own set of health benefits. If you’re looking for a calorie-dense, protein-rich snack that helps keep you full, roasted chana is your go-to choice. However, if you prefer a lighter, nutrient-packed option that is easier to digest and lower in calories, steamed chana may be the better choice.
Ultimately, the healthiest option depends on your individual health goals, preferences, and lifestyle. Whether you opt for roasted chana or steamed chana, both are excellent sources of nutrition and can be incorporated into a balanced diet.
