⏱ 60 min total

Chana Masala

Name: Chana Masala
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ⅜ tsp, ground Cumin seed; ⅛ tbsp Coriander seed; ⅛ tsp Turmeric; ¹⁄₁₆ tsp, whole Fennel seed; ¹⁄₁₆ tsp, ground Cardamom; 0.03 tsp Cinnamon; 0.01 tsp Cloves; 0.03 tsp Cayenne pepper; ⁵⁄₁₆ tbsp Coconut oil; ⅛ medium Onion; ¹⁄₁₆ cup, sliced Jalapeno peppers; ½ cloves, minced Garlic; ⅛ tbsp Ginger root; 0.03 cup Cilantro; 1 medium whole Tomatoes; ⅛ dash Black pepper; ⅛ tsp Salt; ⅜ cup Chickpeas; ⅛ tsp Lime juice

Per 1 serving · 244 g · 19 ingredients

Calories

158

8%
of a 2,000 cal day

Protein
6.4g
15% of calories
Carbs
21g
50% of calories
Fat
6.6g
35% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Chana Masala (244 g) has 158 calories, with 6.4 g of protein, 21 g of carbohydrates and 6.6 g of fat. Most of its energy comes from carbs (50% of calories). It is high in dietary fiber (23% DV), Vitamin C (27% DV) and Vitamin B6 (49% DV). Keep an eye on sodium, which provides 22% of the daily value.

Per 100 g

65cal

low energy density

Protein per 100 cal

Net carbs

14g

carbs minus fiber

Fiber

6.6g

3.9 g sugar

High in

20%+ of the daily value

Dietary fiber23%
Vitamin C27%
Vitamin B649%
Iron33%
Copper24%
Manganese49%

Good source of

10–19% of the daily value

Vitamin K10%
Folate (B9)12%
Potassium11%
Magnesium12%
Phosphorus18%

Watch

20%+ of the daily value

Sodium22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
Preheat a large pan over medium heat.
2
Meanwhile, mix together the spice blend in a small bowl.
3
When the pan is hot, sauté the onion in the coconut oil for about 10 minutes, until nicely browned. While it’s sautéeing prep the rest of the veggies.
4
Add the jalapeno, garlic, and ginger, and sauté until fragrant, about 30 seconds. Add the cilantro and sauté until wilted. Add the spice blend and toss to coat the onions, letting the spices toast a bit (about a minute or so).
5
Add the tomatoes and mix well, scraping the bottom of the pan to deglaze. Add salt, pepper, and chickpeas. Cover the pan and bring heat up a bit. The tomatoes should take about 10 minutes to breakdown and get saucy. Remove the lid, and cook for about 20 more minutes on low heat, so that the flavors meld and the sauce thickens.
6
Add lime juice. Taste for seasoning. Let sit for 10 minutes off the heat before serving. Serve with rice, if desired.

Vitamins & minerals

Amounts for 1 serving (244 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	58 μg	6%
Vitamin C	24 mg	27%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	12 μg	10%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0 mg	4%
Niacin	1 mg	6%
Vitamin B6	1 mg	49%
Folate (B9)	46 μg	12%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	9%
Choline	42 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	70 mg	7%
Iron	3 mg	33%
Potassium	505 mg	11%
Magnesium	49 mg	12%
Phosphorus	123 mg	18%
Zinc	1 mg	9%
Copper	0.2 mg	24%
Manganese	1 mg	49%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	127 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	621 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	3,165 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 158 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Chana Masala?

One serving of Chana Masala (1 serving) has 158 calories, which works out to 65 calories per 100 g. That is about 7.9% of a 2,000-calorie day.

Is Chana Masala high in protein?

Not especially. It has 6.4 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chana Masala keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chana Masala?

509 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chana Masala?

3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (244 g)

Calories158

% Daily Value*

Total fat 6.6g	8%
Saturated fat 3.8g	19%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 509mg	22%
Total carbohydrate 21g	8%
Dietary fiber 6.6g	23%
Total sugars 3.9g
Protein 6.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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