Many people often wonder about the protein sources available to vegetarians. A highly nutritious option to explore is roasted grams (also known as roasted chana).

Roasted grams belong to the legume family and pack a punch when it comes to nutrients. These little powerhouses are not just rich in protein; they also provide essential minerals, fiber, and folate.

What’s more, roasted grams make for an excellent low-fat snack choice. They’re versatile and can be incorporated into various dishes, making them a valuable addition to your diet.

Discover 10 Health Advantages of Roasted Grams:

Roasted grams are a nutritional powerhouse that offers numerous health benefits. Let’s explore the key advantages they bring to your well-being:

1. Protein Powerhouse:

Roasted grams, also known as roasted chickpeas or roasted chana, are an exceptional source of plant-based protein.

For vegetarians and vegans, in particular, they offer an excellent way to meet their protein needs. Protein is essential for muscle growth, repair, and overall bodily function.

2. Dietary Fiber Delight:

Roasted grams shine in the realm of dietary fiber. This fiber content plays a pivotal role in promoting a healthy digestive system. 

It aids in regular bowel movements, helps prevent constipation, and provides a lasting feeling of fullness, which is invaluable for those focused on weight management.

3. Calorie-Conscious Snack:

For individuals mindful of calorie intake, roasted grams are a dream come true. They are incredibly low in calories, making them an ideal option for those looking to maintain or shed weight without sacrificing flavor and nutritional value.

4. Healthier Alternative to Fried Snacks:

Unlike conventional fried snacks, which are often loaded with unhealthy fats, roasted grams undergo a roasting process. 

This technique retains its satisfying crunch while sparing you the excess oil and calories commonly associated with frying.

5. Nutrient-Rich Goodness:

Roasted grams deliver a cornucopia of essential vitamins and minerals. They are a source of iron, magnesium, potassium, and B vitamins. 

These nutrients are critical for maintaining overall health, supporting energy production, and ensuring the proper functioning of bodily systems.

6. Blood Sugar Management:

The dynamic duo of protein and fiber in roasted grams can be beneficial for blood sugar management. 

This makes them an excellent choice for individuals with diabetes or anyone seeking sustained energy levels throughout the day.

7. Heart-Healthy Snacking:

Roasted grams contribute to heart health through their fiber content, which helps lower cholesterol levels. Additionally, they contain potassium, a mineral renowned for its potential to regulate blood pressure, thereby reducing the risk of heart disease.

8. Digestive Harmony:

Fiber is a digestive system hero, and roasted grams are rich in it. By promoting regular bowel movements and maintaining a healthy gut, they not only support digestive health but also help prevent gastrointestinal discomfort.

9. Weight Management Ally:

The satisfying crunch and nutrient density of roasted grams make them a fantastic ally in weight management. 

They can curb cravings and prevent overindulgence between meals, making them an ideal choice for those striving to achieve or maintain a healthy weight.

10. Bone Health Support:

Intriguingly, roasted grams also provide a source of calcium, a crucial mineral for maintaining strong bones and teeth. 

This benefit is especially valuable for individuals who may not consume dairy products.

Incorporating roasted grams into your diet can offer a delectable and nutritious way to experience these health advantages. 

Remember that moderation is key, and be mindful of any added seasonings or salt, as excessive sodium intake should be avoided for overall health.

Whether you’re seeking a protein-rich snack, aiming to support heart health, or looking to improve your digestive system, roasted grams stand as a versatile and satisfying addition to your diet.


Nutritional Information For Roasted Grams:

Nutritional Information For Roasted Grams:
Source: 24mantra
NutrientAmount per 100 grams
CaloriesApproximately 164
ProteinAbout 8.9 grams
CarbohydratesAround 27.4 grams
– Dietary FiberRoughly 7.6 grams
– SugarsLess than 4 grams
FatApproximately 2.6 grams
Saturated FatLess than 1 gram
IronAbout 2.9 milligrams (16% of DV)
MagnesiumApproximately 48 milligrams (12% of DV)
PotassiumRoughly 369 milligrams (8% of DV)
Vitamin ANegligible
Vitamin CNegligible
Vitamin B6Approximately 0.1 milligrams (4% of DV)
FolateAbout 172 micrograms (43% of DV)
PhosphorusApproximately 168 milligrams (24% of DV)

Please note that the values in the table are approximate and can vary depending on the specific brand and preparation of roasted grams. 

Be aware that any added seasonings or flavorings may alter the nutritional content. Roasted grams are a nutritious snack option that can be enjoyed as part of a balanced diet.

Homemade Roasted Grams Recipe:


  1. 1 cup of boiled chana (chickpeas)
  2. 1/4 teaspoon of salt
  3. 1/4 teaspoon of pepper
  4. 1 tablespoon of olive oil


  1. Begin by boiling the chana or chickpeas and let them air dry.
  2. Preheat the oven to two hundred degrees Celsius (392 degrees Fahrenheit).
  1. Add the olive oil and sprinkle the salt and pepper over them. Mix nicely to coat the chana evenly.
  2. Line a baking tray with butter paper and spread the seasoned chana on it.
  3. Bake them in the oven until they reach your desired level of crunchiness. You also can use an air fryer in case you prefer.
  4. For a different flavor, you can replace olive oil with ghee or even add cheese if you’re not watching your diet. Adjust the spices to your preference.
  5. To add a zesty twist, consider squeezing some lemon juice over the roasted grams.
  6. Store them in an airtight container to maintain their freshness for up to three days.
  7. If you’re craving something sweet, pair them with jaggery. You can also roast canned chickpeas, just ensure they are dry before roasting.

Possible Drawbacks of Roasted Grams:

Possible Drawbacks of Roasted Grams:
Source: firstcry

Roasted grams are a fantastic and nutritious snack, but like many good things, they come with some potential downsides. 

Their high fiber content, while beneficial in moderation, might lead to stomach discomfort like bloating and gas if consumed excessively.

Moreover, overindulging in roasted grams could contribute to weight gain, so it’s wise to opt for smaller servings if you’re watching your weight. 

Also, be cautious about what you pair with roasted grams. Adding calorie-rich ingredients like cheese or sugar can increase your calorie intake and dilute the health advantages associated with roasted grams.


Conclusion About:


Roasted grams, also known as roasted chana, are a nutritious powerhouse with numerous health benefits. 

These little legumes are rich in plant-based protein, dietary fiber, and essential minerals. 

They offer a satisfying, low-fat snack option that supports muscle growth, digestive health, weight management, and heart health.

Furthermore, they are packed with vital nutrients like iron, magnesium, potassium, and B vitamins. Roasted grams can also help with blood sugar management and promote bone health.

Incorporating roasted grams into your diet can be a delicious and nutritious way to enhance your overall well-being. 

However, remember to consume them in moderation and be mindful of added seasonings or salt to maintain a healthy lifestyle.

Whether you’re looking for a protein-rich snack, aiming to support heart health, or seeking to improve your digestion, roasted grams are a versatile and satisfying addition to your diet. 

Enjoy their benefits as part of a balanced and healthy eating plan.

Frequently Asked Questions:

1. Can I eat roasted grams every day?

While roasted grams are a healthy snack, it’s best to enjoy them in moderation as part of a balanced diet. 

Eating them every day can be beneficial, but be mindful of portion sizes to avoid excessive calorie intake.

2. Are roasted grams suitable for people with diabetes?

Yes, roasted grams can be a good choice for people with diabetes. They offer a combination of protein and fiber, which can help stabilize blood sugar levels. 

However, portion control is crucial, as overconsumption can still impact blood sugar.

3. Can I use roasted grams for weight loss?

Absolutely! Roasted grams are a calorie-conscious snack that can aid in weight management. They are low in calories and high in fiber, which helps you feel full, reducing the urge to overeat.

4. Do roasted grams lose their nutritional value when stored?

When stored properly in an airtight container, roasted grams can maintain their freshness and nutritional value for up to three days. However, extended storage may affect their texture and flavor.

5. Are there alternatives to olive oil for roasting grams?

Yes, you can substitute olive oil with ghee for a different flavor or even add cheese for an extra taste. The choice of seasoning is flexible and can be adjusted to suit your personal preferences.


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