Bengal gram (Cicer arietinum, desi variety) - known as kala chana, desi chana, or brown chickpea - provides 25 g protein, 10.9 g dietary fibre, and a glycaemic index of approximately 8-30 (varying by preparation) per 100 g dry, according to the ICMR Indian Food Composition Tables 2017. It is one of India's most nutritionally dense and affordable legumes, forming the base of chana dal (split), sattu (roasted flour), chana masala (whole cooked), and dozens of regional preparations. Bengal gram is distinct from kabuli chana (white chickpea) - it is smaller, darker, higher in fibre, and has a stronger, nuttier flavour.
Table of Contents
- What Is Bengal Gram?
- Nutritional Profile per 100g
- 7 Science-Backed Benefits
- How to Use Bengal Gram Daily
- Bengal Gram vs Kabuli Chana (White Chana)
- Side Effects and Precautions
-
About This Article
- Frequently Asked Questions
What Is Bengal Gram?
Bengal gram refers to the desi variety of chickpea (Cicer arietinum) - small, dark brown, angular grains with a rough seed coat. It is India's largest pulse crop by production volume.
|
Form |
Description |
Common Name |
|
Whole (with skin) |
Small, dark brown, rough coat |
Kala chana / desi chana / brown chana |
|
Split (skin removed) |
Yellow, smooth, flat |
Chana dal |
|
Roasted flour |
Fine golden powder |
Sattu / besan (from different roasting) |
|
Gram flour (raw ground) |
Fine yellow powder |
Besan (unroasted) |
|
Sprouted |
Germinated whole chana |
Ankurit chana |
Nutritional Profile per 100g
Per 100 g raw (dry) desi chana. Source: ICMR IFCTs 2017.
|
Nutrient |
Per 100 g |
% Daily RDA |
Notes |
|
Energy (kcal) |
360 |
18% |
Moderate energy density |
|
Protein (g) |
25.0 |
45% |
Among highest Indian legumes |
|
Carbohydrates (g) |
59.8 |
- |
Complex; very low GI |
|
Dietary Fibre (g) |
10.9 |
44% |
Very high |
|
Total Fat (g) |
3.0 |
- |
Low |
|
Calcium (mg) |
56 |
6% |
Moderate |
|
Iron (mg) |
5.3 |
30% (women) |
Good non-haem iron |
|
Magnesium (mg) |
120 |
30% |
Excellent |
|
Potassium (mg) |
800 |
17% |
Very high |
|
Zinc (mg) |
3.4 |
31% |
Good |
|
Folate (mcg) |
394 |
99% |
Critical for pregnancy |
|
GI (chana dal) |
~8 |
Ultra-low |
Lowest GI of any Indian dal |
7 Science-Backed Benefits
1. Highest Plant Protein per Rupee in India
At 25 g protein per 100 g dry and Rs 80-120/kg, Bengal gram provides more protein per rupee than any other common Indian food - including eggs, paneer, chicken, and all other dals. For the 70%+ of Indian adults whose protein intake is below RDA (ICMR-NIN 2024), Bengal gram is the most accessible protein solution.
2. Ultra-Low GI (Chana Dal ~8) for Diabetes
Chana dal's GI of approximately 8 is the lowest of any commonly consumed Indian food. This produces virtually no blood sugar spike - the ideal characteristic for the 11.4% of Indian adults with diabetes. See our [is chana dal good for weight loss guide] for the complete analysis.
3. Very High Fibre (10.9 g/100g) for Gut Health
Bengal gram's fibre feeds beneficial gut bacteria, produces butyrate (colonocyte fuel), adds stool bulk, and creates sustained satiety. The combination of ultra-low GI + high fibre + high protein makes it the most satiating Indian pulse.
4. Folate Powerhouse (394 mcg/100g = 99% RDA)
Bengal gram provides nearly the entire daily folate RDA in a single 100 g serving - critical for pregnant women (neural tube defect prevention) and cardiovascular health (homocysteine metabolism).
5. Weight Management Champion
The triple combination of high protein (25 g), high fibre (10.9 g), and ultra-low GI (~8) creates 4-5 hours of satiety at moderate calorie density. One bowl of chana dal (150 g cooked, ~255 kcal) sustains fullness comparable to much higher-calorie meals.
6. Iron for Anaemia Prevention (5.3 mg/100g)
Bengal gram provides 30% of the female daily iron RDA per 100 g dry. Pair with Vitamin C sources (lemon, amla, tomato) to enhance non-haem iron absorption.
7. Versatility: 20+ Indian Preparations from One Legume
No other Indian legume matches Bengal gram's culinary versatility: chana dal, kala chana masala, chole, sattu drink, besan ladoo, besan chilla, dal fry, sprouted chana salad, chana sundal, and dozens more. This versatility ensures sustainable daily consumption without food fatigue.
How to Use Bengal Gram Daily
|
Preparation |
Form |
Protein per Serving |
Best For |
|
Chana dal tadka |
Split (dal) |
12-15 g per bowl |
Daily lunch/dinner |
|
Kala chana masala |
Whole (boiled) |
15-18 g per bowl |
Protein-rich main dish |
|
Sattu drink |
Roasted flour |
6-7 g per glass |
Pre-workout; summer cooler |
|
Besan chilla |
Gram flour |
8-10 g per chilla |
High-protein breakfast |
|
Sprouted chana salad |
Sprouted whole |
10-12 g per serving |
Maximum bioavailability |
|
Besan ladoo |
Gram flour + ghee + jaggery |
4-5 g per lado |
Healthy snack (moderation) |
Bengal Gram vs Kabuli Chana (White Chana)
|
Feature |
Bengal Gram (Desi/Kala) |
Kabuli Chana (White) |
|
Size |
Small, angular |
Large, round |
|
Colour |
Dark brown |
Cream/white |
|
Skin |
Rough, thick |
Smooth, thin |
|
Protein (g/100g) |
25.0 |
19.0 |
|
Fibre (g/100g) |
10.9 |
15.2 |
|
Iron (mg/100g) |
5.3 |
4.6 |
|
GI (dal form) |
~8 |
~28 |
|
Flavour |
Stronger, nuttier |
Milder, creamier |
|
Cost |
Rs 80-120/kg |
Rs 100-150/kg |
|
Best preparation |
Chana dal, sattu, besan |
Chole, hummus, salad |
See our [white chana protein per 100g guide] for the complete kabuli chana analysis.
Side Effects and Precautions
-
Flatulence: Soak 8-12 hours and pressure cook thoroughly to reduce oligosaccharides. Increase intake gradually over 1-2 weeks.
-
Gout: Moderate purine content. Limit to 2-3 servings/week if uric acid is elevated.
-
Anti-nutrients: Phytic acid in raw Bengal gram inhibits iron/zinc absorption. Soaking, sprouting, and cooking reduce phytic acid by 30-60%.
About This Article
Sources: ICMR Indian Food Composition Tables 2017; Atkinson et al., Diabetes Care, 2008; ICMR-NIN Dietary Guidelines 2024.
FAQs
Q1. What are the benefits of Bengal gram?
7 main benefits: highest protein per rupee in India (25 g/100g), ultra-low GI for diabetes (chana dal ~8), very high fibre for gut health (10.9 g), folate powerhouse for pregnancy (394 mcg = 99% RDA), weight management via triple satiety (protein + fibre + low GI), iron for anaemia (5.3 mg), and unmatched culinary versatility (20+ Indian preparations).
Q2. Is Bengal gram good for weight loss?
Yes - Bengal gram is one of the best Indian foods for weight loss. Its triple satiety combination (25 g protein + 10.9 g fibre + GI ~8 in dal form) creates 4-5 hours of fullness at moderate calorie density. One bowl of chana dal (150 g cooked) provides 12.8 g protein at only 255 kcal.
Q3. What is the difference between Bengal gram and chickpea?
Bengal gram IS a chickpea - specifically the desi/kala variety (small, dark brown, rough-coated). "Chickpea" also includes the kabuli variety (large, white, smooth-coated). Bengal gram has higher protein (25 vs 19 g), lower GI in dal form (~8 vs ~28), and stronger flavour than kabuli chana.
