North India · Side dish
Chole (chana masala)
Also called chana masala, chhole, channa masala, chickpea curry
Chickpeas simmered in a spiced onion and tomato gravy, the Punjabi favourite eaten with bhatura, kulcha, roti or rice.
The short answer
Chole (chana masala) has about 232 kcal in a regular serving (1 bowl, about 200 g), with 9.2 g of protein and 13 g of fibre. It rates 3.5/5 (good fit) for weight management: it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion.
Reviewed by Deepu Oommen on 22 Oct 2026 · How we review
- Calories per serving
- 232 kcal
- 1 bowl (about 200 g)
- For weight management
- 3.5 / 5Rated 3.5 out of 5. Good fit for weight management
- Protein and fibre
- 9.2 g · 13 g
- per serving
- Brisk walking
- About 45 min
- uses similar energy (70 kg adult)
What's in chole (chana masala)?
Raw weights for one serving (1 bowl, about 200 g), from the standard recipe
- Chickpeas (chole), 42 g
- Oil, 6 g
- Onion, 46 g
- Green chilli, 3 g
- Ginger, 1 g
- Garlic, 1 g
- Tomato, 63 g
- Ghee, 3 g
- Coriander leaves, 1 g
How is chole (chana masala) made?
Preparation 13 min · Cooking 30 min
- 1Soak the chickpeas overnight, then pressure cook them with a tea bag and whole spices until very soft.
- 2Fry the onions with green chilli until golden, then add ginger-garlic paste.
- 3Add the tomatoes and cook until they soften and the oil separates, then stir in the spice powders.
- 4Add the chickpeas with some of their cooking water and simmer until the gravy thickens, mashing a few chickpeas.
- 5Finish with amchur or lemon juice and a tempering of ghee, ginger and chillies.
- 6Garnish with coriander and serve hot.
Chole (chana masala) nutrition
| Nutrient | Per serving (1 bowl, about 200 g) | Per 100 g |
|---|---|---|
| Energy | 232 kcal | 116 kcal |
| Protein | 9.2 g | 4.6 g |
| Carbohydrate | 23.6 g | 11.8 g |
| Fat | 10.8 g | 5.4 g |
| Fibre | 13 g | 6.5 g |
Calculated from a standard recipe (based on a recipe by Swasthi's Recipes: Chole Recipe (Punjabi Chole Masala), serves 4) using IFCT 2017 (ICMR-NIN) and USDA FoodData Central values for the raw ingredients, divided by the weight of the cooked dish (953 g for the whole recipe). Salt and dry spices are left out. The regular serving is the average portion in three chefs' recipes: Swasthi's Recipes, Chole Recipe (Punjabi Chole Masala) 238 g, Tarla Dalal, Punjabi Chole Recipe 150 g and Archana's Kitchen, Traditional Amritsari Chole 209 g. Food composition: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), Hyderabad. How we calculate nutrition facts. Home and restaurant versions vary with the oil, rice and portion used.
Is chole (chana masala) good for weight management?
It rates 3.5/5, a good fit, because it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion.
- Calories per gram (35% of the rating)1.16 kcal · 83/100
- Protein per 100 kcal (25% of the rating)4.0 g · 40/100
- Fibre per 100 kcal (20% of the rating)5.6 g · 100/100
- Portion (20% of the rating)232 of 200 kcal (side dish) · 34/100
Each part is scored against fixed limits, then weighted. A higher rating does not mean a food causes weight loss. How the rating works
Lighter ways to have chole (chana masala)
- Use less oil and ghee when making the gravy
- Have it with 1 or 2 rotis instead of bhatura or kulcha
- Add a side salad with onion and cucumber
- Keep to one bowl and skip the fried bread
Common questions about chole (chana masala)
How many calories are in chole (chana masala)?
About 232 kcal in 1 bowl, about 200 g, or 116 kcal per 100 g.
Is chole (chana masala) good for weight management?
It rates 3.5/5, a good fit: it is low in calories for its weight and it is rich in fibre for its calories, but a regular serving is a large portion. See the lighter ways to have it on this page.
How much protein is in chole (chana masala)?
About 9.2 g in 1 bowl, about 200 g, which is 4.0 g for every 100 kcal.
How much walking uses the energy in chole (chana masala)?
About 45 min of brisk walking for a 70 kg adult uses similar energy to one regular serving.
Is chole good for weight management?
Chickpeas give protein and fibre. A bowl of about 200 g has around 260 kcal in this recipe; eating it with fried bhatura adds much more.
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Information, not medical advice. Values are estimates for a typical recipe. Found an error? Tell us.