How many calories are in chana masala with rice?
Chana masala with a portion of basmati rice and a spoon of raita comes to about 425 kcal. The chickpeas bring 7 g of fibre on their own, which is why this plate keeps people full longer than its calorie count suggests.
The plate, as served
A ladle of chickpea curry, a cupped handful of basmati rice, and three tablespoons of raita.
Where the calories come from
| Nutrient | Grams | Calories | Share |
|---|---|---|---|
| Protein | 15g | 60 | 14% |
| Carbs | 70g | 280 | 67% |
| Fat | 9g | 81 | 19% |
| Fibre | 8g | counted within carbs | |
The ring is sized by calories, not grams: protein and carbs are 4 kcal a gram, fat is 9. Drawn by grams, fat would look like a sliver of what it actually contributes.
What is on the plate
| Chana or chickpea curryA ladle, about 150 g | 195 kcal |
| Basmati rice, cookedA cupped handful, about 150 g cooked | 185 kcal |
| RaitaThree tablespoons, about 60 g | 45 kcal |
The same dish, several ways
This is where the calories actually move. Not the ingredient, the cooking.
- With a paneer curry as well725+300
Two curries on one plate. Paneer is the heaviest thing in most Punjabi kitchens.
- With a chapati as well535+110
Rice and roti together, which is how a lot of plates actually get built.
- With two chapatis instead of rice460+35
A straight swap of the starch, and it is close to a wash.
- A ladle of chickpea curry, a cupped handful of basmati rice, and three tablespoons of raita.As served425
Where each number comes from
Composition tables list ingredients, not dinners. There is no row anywhere for this plate, so it is built from its parts, and the preparation assumed for each part is written next to it, because that assumption is usually worth more calories than the ingredient.
| Component | Portion and preparation | kcal |
|---|---|---|
| Chana or chickpea curry | A ladle, about 150 gCooked chickpeas in a spiced onion and tomato base. | 195 |
| Basmati rice, cooked | A cupped handful, about 150 g cookedBoiled in water and drained, no ghee or oil. | 185 |
| Raita | Three tablespoons, about 60 gWhole-milk yoghurt with cucumber. | 45 |
| Total | 425 | |
Sources: Indian Food Composition Tables 2017 (ICMR-NIN). Every figure is an estimate with a range around it, and is rounded to the nearest 5 kcal rather than pretending to a precision that does not exist.
Why you will see 300 to 900 kcal quoted for this
How much oil the curry was made with, and whether cream went in at the end. A home chana and a restaurant one are different dishes wearing the same name.
Which is why this page shows the sum instead of asserting a total. Build the plate you actually eat and the number is yours rather than an average of strangers.
Build your own plateCommon questions
- How many calories are in chana masala with rice?
- About 425 kcal for a ladle of chickpea curry, a portion of basmati and raita. Adding a paneer curry takes it to about 725.
- Is chana masala good for weight loss?
- Yes. Chickpeas bring about 7 g of fibre and 8 g of protein a portion, and the curry base is mostly onion and tomato.
- Rice or roti with chana masala?
- Almost identical. A portion of basmati is about 185 kcal and two chapatis are about 220, so pick whichever you would rather eat.
- How many calories is paneer curry?
- About 300 kcal a ladle made at home. Restaurant versions add cream and butter and go well past that, which is worth knowing before ordering two curries.
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