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Chana Masala

Chana Masala

Everyday

Chana masala is a classic North Indian stew featuring chickpeas simmered in a spiced tomato-based sauce. The dish derives its complex flavor from a blend of aromatic spices like cumin, coriander, turmeric, and garam masala, which contribute both antioxidant properties and earthy warmth. As a plant-based protein source rich in fiber and iron, this versatile entrée is naturally vegan and commonly served with rice or flatbread for balanced nutrition.

Macro Impact

A 6 oz serving contains 204 calories, 7g protein, 29g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 204 calories?
Walking3.5 mph, moderate pace
47 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
26 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size6 oz (170 g)
Amount per serving
Calories204
% Daily Value*
Total Fat7g
9%
Saturated Fat2g
9%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium510mg
22%
Total Carbohydrate29g
11%
Dietary Fiber5g
18%
Total Sugars7g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium68mg
5%
Iron3mg
19%
Potassium510mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
29 / 275 g
11%
Fiber
5 / 28 g
18%
Sugars
7 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
7 / 78 g
9%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
3 / 23 g
11%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
4%
Omega 6
2 / 19 g
9%
Omega 9
3 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
14%
Tryptophan
0 / 0 g
27%
Valine
0 / 2 g
12%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
12%
Riboflavin, B2
0 / 1 mg
7%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
0 / 2 mcg
0%
Folate
119 / 400 mcg
30%
Vitamin A
136 / 800 mcg
17%
Vitamin C
24 / 83 mg
29%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
10%
Vitamin K
17 / 105 mcg
16%
Minerals
Calcium
68 / 1k mg
7%
Copper
0 / 1 mg
38%
Iron
3 / 13 mg
26%
Magnesium
51 / 370 mg
14%
Manganese
1 / 2 mg
41%
Phosphorous
136 / 700 mg
19%
Potassium
510 / 3k mg
17%
Selenium
3 / 55 mcg
6%
Sodium
510 / 2.3k mg
22%
Zinc
2 / 10 mg
18%
Chromium
9 / 30 mcg
28%
Molybdenum
17 / 45 mcg
38%
Iodine
26 / 150 mcg
17%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
119 g
Caffeine
0 mg
Choline
26 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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