Unveiling the Truth: Is Chana Dal Good For Weight Loss?

Tanusha Kumari

Tanusha Kumari
Jul 2023

2 min read
Chana Dal For Weight Loss

Table of content

Are you tired of hearing about the latest fad diets and weight loss trends? Well, get ready to spice things up because today we’re diving into the world of chana dal for weight loss! Yes, you heard it right—this humble legume is here to help you shed those extra pounds while still enjoying delicious meals. 

Chana dal, also known as split Bengal gram, is a type of legume that has gained popularity for its potential benefits for weight loss. It is widely used in Indian cuisine and is known for its high protein and fiber content.

In this section, we will explore the various ways in which chana dal can be incorporated into a weight loss diet, as well as its nutritional profile and additional health benefits. Whether you’re looking to shed a few pounds or simply maintain a healthy lifestyle, understanding the role of chana dal in weight loss can be beneficial.

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Chana Dal For Weight Loss

Chana dal is a type of pulse or lentil that is commonly used in Indian and South Asian cuisine. It is made by splitting and dehusking the chickpea (also known as Bengal gram) into two halves. Chana dal has a slightly sweet and nutty flavor and a rich, creamy texture when cooked. It is yellow in color and has a smooth surface.

Chana dal is highly nutritious and is a good source of protein, dietary fiber, vitamins, and minerals. It is commonly used in a variety of dishes, such as curries, soups, stews, salads, and snacks. Chana dal is also a popular ingredient in Indian sweets and desserts.

Chana is a nutrient-rich food but is chana good for weight loss? The answer is yes because apart from its culinary versatility, chana dal offers several health benefits. It is a good source of plant-based protein, making it an excellent choice for vegetarians and vegans. It is also high in dietary fiber, which aids digestion, promotes satiety, and supports healthy blood sugar levels.

Nutritional Value Of Chana Dal

Chana dal (Bengal gram lentils) is a nutrient-dense legume that offers a range of essential vitamins such as vitamin B1, B2, B3, B5 B6, and folate, minerals such as calcium, iron, magnesium, phosphorus, potassium and zinc, and macronutrients. Chana dal is also a good source of antioxidants and phytonutrients, such as flavonoids, phenolic compounds, and tannins, which contribute to its health benefits.

Here is the approximate nutritional value of 100 grams (3.5 ounces) of raw chana dal:

Calories364 kcal
Proteins20.8 gm
Carbohydrates61.5 gm
Fat6.04 gm
Fiber17.6 gm
Sugar11 gm

It’s important to acknowledge that the nutritional composition of chana dal may vary slightly depending on factors such as variety, cultivation practices, and cooking methods. Additionally, the values provided above are approximate and can vary based on specific brands and sources of chana dal.

Benefits Of Chana Dal For Weight Loss

Chana dal, or Bengal gram lentils, offers several benefits that can support weight loss efforts. Here are some of the reasons why chana dal is beneficial for weight loss:

1. High In Fiber

Chana dal is rich in dietary fiber, with approximately 17.6 grams per 100 grams. Fiber plays a crucial role in weight management. It adds bulk to your meals, promoting feelings of fullness and reducing hunger cravings. By including chana dal in your diet, you can increase your fiber intake, which helps you control your appetite and prevent overeating altogether. You can also include other fiber-rich foods for weight loss.

2. Complex Carbohydrates

Chana dal contains complex carbohydrates that are digested slowly, leading to a gradual release of energy. This helps maintain stable blood sugar levels and prevents sudden spikes and drops in energy, which promotes sustained feelings of fullness. Overall by choosing chana dal as a carbohydrate source, you can enjoy sustained energy throughout the day, which may aid in adherence to a weight loss plan.

3. Satiating Protein

Chana dal is an excellent source of plant-based protein, with around 20.8 grams per 100 grams. Protein is essential for weight loss as it helps to preserve lean muscle mass. It also supports satiety and boosts metabolism. So, including chana dal in your meals will provide a protein-rich option that contributes to a balanced diet along with promoting weight loss. Consider adding other high-protein foods for weight loss into your diet.

4. Nutrient-Rich

Chana dal is packed with essential nutrients, including iron, folate, magnesium, and B vitamins like thiamine, riboflavin, niacin, and vitamin B6. These nutrients are crucial for overall health and well-being, and they support various bodily functions. By including chana dal in your diet, you obtain these vital nutrients while managing your weight.

5. Low In Calories

Chana dal has a relatively low-calorie content compared to some other protein sources. With approximately 364 calories per 100 grams, chana dal allows you to enjoy a nutrient-dense food without excessive calorie intake. Incorporating chana dal into your meals can help you create satisfying and filling dishes without compromising your calorie goals. For more effective weight loss you can also add these low-calorie foods to your diet.

It is equally important to incorporate chana dal into a well-rounded meal plan that includes a variety of whole foods along with regular physical activity can help you achieve your weight loss goals effectively and sustainably.

7-Day Chana Dal Diet Plan For Weight Loss

Here’s a sample 7-day Chana dal weight loss diet plan. This will give you an idea of how you can incorporate chana dal into your meals throughout the week. Always remember to adjust portion sizes coupled with calorie intake based on your individual needs. You can consult a healthcare professional or registered dietitian for personalized advice.

Day 1

Breakfast: Chana Dal Pancakes – Make pancakes using a mixture of chana dal flour, whole wheat flour, and spices like cumin and turmeric. Serve with a side of Greek yogurt and a few berries.

Lunch: Chana Dal Salad – Toss cooked chana dal with mixed greens, cucumber, cherry tomatoes, bell peppers, and a light dressing made from lemon juice, olive oil, and herbs.

Snack: Roasted Chana Dal – Enjoy a handful of roasted chana dal as a crunchy and protein-packed snack.

Dinner: Chana Dal Curry with Brown Rice – Prepare a flavorful chana dal curry using spices like cumin, coriander, and garam masala. Serve it over a portion of cooked brown rice for a satisfying meal.

Day 2

Breakfast: Chana Dal and Vegetable Omelet – Whisk together chana dal flour, eggs, and a variety of chopped vegetables like spinach, bell peppers, and onions. Cook the mixture into a tasty omelet.

Lunch: Chana Dal Soup – Simmer-cooked chana dal with vegetable broth, diced carrots, celery, and spices to make a nourishing and filling soup.

Snack: Chana Dal Chaat – Mix cooked chana dal with chopped onions, tomatoes, green chilies, fresh cilantro, and a sprinkle of chaat masala for a tangy and savory snack.

Dinner: Chana Dal Burger with Salad – Make a chana dal patty by combining mashed chana dal, grated vegetables, and spices. Cook the patty and serve it on a whole wheat bun with a side salad of mixed greens and sliced cucumbers.

Day 3

Breakfast: Chana Dal Smoothie – Blend cooked chana dal with almond milk, a ripe banana, a handful of spinach, and a pinch of cinnamon for a protein-rich and nutritious smoothie.

Lunch: Chana Dal Curry with Quinoa – Prepare a delicious chana dal curry using your choice of spices and vegetables. Serve it over a portion of cooked quinoa for a balanced meal.

Snack: Chana Dal Power Bowl – Create a bowl by combining cooked chana dal, roasted vegetables, quinoa or brown rice, and a drizzle of tahini dressing.

Dinner: Chana Dal Stew – Make a chana dal stew by simmering cooked chana dal with diced tomatoes, onion, garlic, and a blend of spices. Enjoy it with a side of steamed vegetables.

Day 4

Breakfast: Chana Dal Porridge – Cook chana dal until soft and blend it with milk (or plant-based milk) to create a creamy porridge. Top with nuts, seeds, and a drizzle of honey or maple syrup.

Lunch: Chana Dal Wrap – Fill a whole wheat wrap with cooked chana dal, mixed vegetables, and a light dressing or sauce of your choice. Roll it up and enjoy it as a flavorful and portable lunch.

Snack: Chana Dal Patties – Make chana dal patties by combining mashed chana dal with spices and breadcrumbs. Cook them on a non-stick pan until golden brown. Enjoy with a side of yogurt dip or chutney.

Dinner: Chana Dal Biryani – Prepare a delicious chana dal biryani by cooking chana dal and fragrant spices like cumin, coriander, turmeric, and garam masala with basmati rice and mixed vegetables. Serve it with a side of cucumber raita for a satisfying and flavorful dinner. You can also make chana dal pulao instead of biryani.

Day 5

Breakfast: Chana Dal Paratha – Make whole wheat parathas stuffed with a mixture of cooked chana dal, spices, and herbs. Serve with a side of plain yogurt or a small portion of pickle.

Lunch: Chana Dal Salad Bowl – Create a salad bowl with a base of mixed greens, topped with cooked chana dal, diced tomatoes, cucumbers, red onions, and a light dressing of your choice.

Snack: Chana Dal Hummus – Blend cooked chana dal with tahini, garlic, lemon juice, and olive oil to make a protein-packed chana dal hummus. Enjoy it with carrot sticks or whole wheat pita bread.

Dinner: Chana Dal Soup with Grilled Chicken – Prepare a hearty chana dal soup with added vegetables and spices. Serve it with a side of grilled chicken breast for an extra protein boost.

Day 6

Breakfast: Chana Dal Upma – Cook chana dal and mix it with roasted semolina, vegetables, and spices to make a savory and nutritious upma. Serve with a side of coconut chutney.

Lunch: Chana Dal Buddha Bowl – Create a Buddha bowl by combining cooked chana dal, roasted vegetables, quinoa, and a handful of leafy greens. Drizzle with a light dressing or sauce of your choice.

Snack: Chana Dal Energy Balls – Blend chana dal, dates, nuts, and a touch of honey in a food processor. Roll the mixture into small energy balls for a healthy and protein-rich snack.

Dinner: Chana Dal Stir-Fry – Stir-fry cooked chana dal with a variety of colorful vegetables like bell peppers, broccoli, and carrots. Season with spices and soy sauce for a flavorful and satisfying dinner.

Day 7

Breakfast: Chana Dal Muffins – Prepare healthy chana dal muffins by combining chana dal flour, whole wheat flour, mashed bananas, and a touch of honey. Bake until golden and enjoy it as a nutritious breakfast.

Lunch: Chana Dal Couscous Salad – Mix cooked chana dal with cooked couscous, diced vegetables, fresh herbs, and a light lemon vinaigrette dressing for a refreshing and fiber-rich lunch. You can find more couscous weight loss recipes here.

Snack: Chana Dal Trail Mix – Create a homemade trail mix by combining roasted chana dal, nuts, seeds, and dried fruits. Portion it out for a convenient and nutritious snack.

Dinner: Chana Dal Tacos – Fill whole wheat tortillas with cooked chana dal, diced tomatoes, lettuce, and a dollop of Greek yogurt or avocado for a tasty and protein-packed taco dinner

A Quick Recap On Chana Dal For Weight Loss

In conclusion, the blog states that chana dal is like the superhero of legumes when it comes to weight loss. It swoops in with its high fiber content, saving you from those dreaded hunger pangs. It packs a punch of plant-based protein, ensuring your muscles stay strong during your weight loss journey. And let’s not forget its low-calorie profile, allowing you to indulge in its deliciousness without sabotaging your calorie goals.

If you’re looking for a legume sidekick to aid you on your weight loss mission, look no further than chana dal. It’s the secret weapon that will leave you feeling satisfied, energized, and ready to conquer your goals. So, grab a bowl of chana dal, put on your cape, and embrace the power of lentils with a smile!

Fun Fact

Did you know that cucumbers are not just veggies, they’re magical wands of weight loss? It’s true! These crispy, green wonders are like the Houdini of snacks when it comes to shedding those pesky pounds.

But how do they do it, you ask? Well, cucumbers are practically calorie ninjas. They have such a low-calorie count that you burn more energy chewing them than they actually contain. It’s like having a snack that does a little cardio for you! Click here to get the complete fact on how cumber is the best weight loss snack.

Nikita’s Transformational Story

In this transformation section let me introduce you to Nikita. Her weight loss journey took a magical turn with the help of Fitelo’s weight management plan. With carefully crafted meal plans, tailored workouts, and constant support from the Fitelo team, Nikita not only shed an impressive 5 kilograms but also bid farewell to 5 to 6 inches from her waistline. Click the link below to know her complete story and how Fitelo helped her in this journey of weight loss.

Frequently Asked Questions

Is Chana Dal Good For Weight Loss?

Yes, chana dal (Bengal gram lentils) is considered good for weight loss. It is high in fiber which helps you feel fuller for a longer time, reduces hunger pangs, and prevents overeating. After all, chana dal is a good source of protein which is important for weight loss to maintain muscle mass. It is rich in complex carbohydrates which digest slowly and help in maintaining energy levels throughout the day. In short, all these qualities make chana dal good for weight loss.

Is Chana Dal Low In Calories To Promote Weight Loss?

Yes, chana dal is relatively low in calories compared to some other protein sources. The exact calorie count may vary slightly depending on the specific variety and cooking method. On average, 100 gm (3.5 ounces) of cooked chana dal contains approximately 160-180 calories. As shown above, chana dal is considered nutrient-dense food, meaning it provides a good amount of essential nutrients in relation to its calorie content. 

Which Chana Is Used For Weight Loss?

When it comes to weight loss, both chana dal and whole chana can be beneficial. You can include chana dal in your soups, stews, curries, and snacks. Whole chana can be used in dishes like chana masala, salads, and sprouts. The choice between the two depends on personal preference and the specific recipe you want to prepare.

Does Chana Reduce Belly Fat?

While chana (Bengal gram lentils) can be a healthy addition to a balanced diet. It’s also important to note that no single food can specifically target or reduce belly fat. Belly fat reduction is generally achieved through a combination of factors such as a calorie-controlled diet, regular physical activity, and overall weight loss. Chana, like other legumes, is rich in fiber, protein, and essential nutrients, which can contribute to a healthy diet and weight management.

Is the Chana Used In Chole Kulcha Recipe Good For Weight Loss?

In the popular chole kulcha recipe, Kabuli chana also known as white chickpeas is used. They are also nutrient-dense, high in fiber, and rich in protein which supports weight loss. Kabuli chana is beneficial for weight loss. It is crucial to incorporate them into a balanced diet that includes a variety of foods and manages overall calorie intake. 

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Contact Us

It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian to create a customized meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals. 


This blog post was written to help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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