Brown versus Kabuli chana: Which Is Better for Your Health?

Brown versus Kabuli chana: Which Is Better for Your Health?

Pulses and legumes hold a special place in Indian households as sources of plant-based protein. Chickpeas are among the most popular because of their flavor and nutritional value.

Chickpeas are broadly classified into two types – Kabuli Chana (white chickpeas/garbanzo beans) and Brown Chana (desi chana/black chickpeas).

Both are nutritious, but many people wonder: Which one is healthier?

Let's examine the nutritional value and health benefits of Kabuli versus Brown chana, their differences, and which one might be best for you.

1. Understanding the Difference

Kabuli Chana (White Chickpeas):

Larger in size, round, and cream-colored, Kabuli chana is widely used in dishes like chole, hummus, and salads.

It has a softer texture and a mild, nutty flavor.

Brown Chana (Desi Chana/Black Chickpeas):

Smaller, darker, and rougher in texture, brown chana is commonly eaten sprouted, boiled, or in curries. In Indian diets, it is considered more traditional and has a slightly earthy flavor.

2. Nutritional Comparison (per 100 grams, cooked)

Here’s a side-by-side breakdown of

their nutritional content:

Nutrients Kabuli Chana (White) Brown Chana (Desi)

Calories ~164 kcal ~168 kcal

Protein 8.9 g 8.5 g

Carbohydrates 27 g 30 g

7.6 g 13 g of fiber Fat 2.6 g 2.7 g

Iron 2.9 mg 4.3 mg

49 mg of

calcium 57 mg 48 mg of

magnesium 62 mg

Potassium 291 mg 875 mg

Folate (Vitamin B9) 172 mcg 180 mcg

Key takeaway:

Kabuli chana has a creamier flavor and slightly fewer carbs. Brown chana is richer in fiber, iron, magnesium, and potassium, making it a nutrient powerhouse.

3. Health Benefits of Kabuli Chana

1. A Good Protein Source: Kabuli chana provides nearly 9 grams of protein per serving, making it excellent for vegetarians and vegans.

It encourages energy, strength, and muscle repair.

2. Heart Health:

Its soluble fiber helps lower cholesterol, while potassium aids in regulating blood pressure.

3. Weight Management:

Kabuli chana is low in fat and high in fiber, so it makes you feel fuller and helps you avoid overeating. 4. Gut Health:

Chickpeas' prebiotic fiber improves digestion by feeding healthy gut bacteria.

5. Bone Strength:

Calcium, magnesium, and phosphorus in Kabuli chana support strong bones and prevent osteoporosis.

4. Health Benefits of Brown Chana

1. Rich in Fiber:

Brown chana has nearly double the fiber compared to Kabuli chana.

This helps in preventing constipation, supporting gut health, and controlling blood sugar spikes.

2. Iron Boost:

With higher iron content, it helps combat anemia and increases hemoglobin levels, making it ideal for women and growing children.

3. Diabetes-Friendly:

Low glycemic index and high fiber make brown chana excellent for regulating blood sugar.

It prevents sudden glucose spikes after meals.

4. Improves Heart Health:

Brown chana contains magnesium and potassium, which improve heart function, relax blood vessels, and reduce hypertension risk.

5. Energy and Stamina:

Desi chana is a traditional choice for boosting stamina due to its complex carbs and iron. It provides sustained energy throughout the day.

5. Which is better for losing weight? Kabuli Chana:

Light, easily digestible, and great for salads and snacks.

Brown Chana:

Higher fiber and protein content make you feel fuller for longer. It also helps alleviate cravings and hunger pangs at night.

Winner: Brown chana has a higher nutrient and fiber content, making it slightly better for weight loss.

6. Which Is Better for Diabetes?

Kabuli Chana:

Moderate glycemic index, but slightly higher in carbs.

Brown Chana:

Lower glycemic index, high fiber, and slow-digesting carbs help stabilize blood sugar levels.

The winner is brown chana, which is better for diabetics.

7. Which Is Better for Building Muscle?

Kabuli Chana:

Provides a good amount of protein and carbs, making it ideal for post-workout meals and muscle recovery.

Brown Chana:

Also rich in protein, but slightly harder to digest compared to Kabuli chana.

Winner: Kabuli chana is a better choice for muscle gain and post-workout nutrition.

8. Culinary Uses

Kabuli Chana:

Hummus, falafel, and salads

Chole masala

Soups and pasta dishes

Roasted chickpeas for snacks

Brown Chana:

Sprouted brown chana for breakfast

boiled and consumed with onion, lemon, and salt Dishes made with curry and stir-fry Traditional Ayurvedic recipes for energy

9. Who ought to choose which? Kabuli Chana is better for:

People looking for softer texture and easy digestion

Muscle gain and post-exercise meals

Children and elderly who prefer milder taste

Better for: Brown Chana People with diabetes or cholesterol issues

Those aiming for weight loss and stamina boost

Women with iron deficiency or anemia

10. The Final Verdict

Protein, fiber, vitamins, and minerals are abundant in both Kabuli Chana and Brown Chana, making them powerful nutritional sources.

Your health requirements will determine which of the two to choose: Choose Kabuli Chana if you want a softer, versatile chickpea for salads, hummus, or muscle recovery meals.

If you want long-term health benefits like more fiber, iron, and diabetes-friendly benefits, go with Brown Chana. The best solution? Include both in your diet.

Alternate between Kabuli

chana and Brown chana to enjoy diverse flavors and maximum health benefits.