Chana Masala Calories & Nutrition

Chana Masala has 180 calories per 1 bowl (120 kcal per 100 g)

Protein Foods Health Rating: 8/10 Best time: Lunch
180 kcal

Chana Masala Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Chana Masala broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 120 kcal 6 g 18 g 3 g
1 katori standard 150 g 180 kcal 9 g 27 g 4.5 g
1 bowl 200 g 240 kcal 12 g 36 g 6 g
2 katori 300 g 360 kcal 18 g 54 g 9 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
Nutrition Facts — Chana Masala (per 1 bowl)
Nutrient Per serving Per 100 g % DV*
Calories 180 kcal 120 kcal 9%
Protein 9 g 6 g 18%
Carbohydrates 27 g 18 g 9%
Fat 4.5 g 3 g 7%
Fiber 7.5 g 5 g 30%
Sugar 3 g 2 g 6%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 9 g · 20%
Carbs 27 g · 59%
Fat 4.5 g · 22%
Burn it off

Minutes of activity to burn 180 kcal (70 kg adult):

Brisk walking 39 min
Cycling 26 min
Running 19 min
Yoga 51 min

Is Chana Masala good for weight loss?

Yes — a good choice

Chana Masala carries roughly 120 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Chana Masala good for muscle gain?

Mainly an energy food

Chana Masala provides about 6 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 5 g of protein per 100 kcal, so it is a reasonable way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Chana Masala

Chickpeas are excellent for satiety. Rich in iron and folate. Soak and cook well to reduce anti-nutrients. Pair with roti or rice.

About Chana Masala

Spiced chickpea curry is one of the best vegetarian protein sources. High in fiber, protein, and complex carbohydrates.

Frequently asked questions about Chana Masala

1 katori (150 g) contains approximately 180 calories, along with 9 g protein, 27 g carbohydrates and 4.5 g fat.

100 g of Chana Masala contains about 120 calories, 6 g protein, 18 g carbs and 3 g fat.

2 katori works out to roughly 360 calories and 18 g of protein in total.

Yes — a good choice. Chana Masala carries roughly 120 kcal per 100 g, which is moderate for an everyday Indian food. The fibre content (around 5 g per 100 g) slows digestion and steadies appetite between meals. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Chana Masala contains about 6 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Chana Masala provides roughly 18 g of carbohydrates and 2 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Chana Masala is best eaten at lunch.

For a 70 kg adult, burning the roughly 180 calories in 1 katori chana masala takes brisk walking for about 39 minutes, or cycling for about 26 minutes, or running for about 19 minutes, or yoga for about 51 minutes.

Compare Chana Masala with other foods

Chana Masala vs Tandoori Chicken Chana Masala vs Egg Chana Masala vs Fish Curry

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 28 August 2026

This page is for general information only and is not medical advice. See our disclaimer.