Chole Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of chole contains 140 calories, 7g protein, 18g carbs, and 5g fat. Chole is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 140 kcal | 7% |
| Protein | 7.0g | 14% |
| Carbohydrates | 18.0g | 7% |
| Total Fat | 5.0g | 6% |
| Fiber | 4.5g | 16% |
| Sodium | 420.0mg | 18% |
| Potassium | 3.0mg | 0% |
| Calcium | 40.0mg | 3% |
| Iron | 290.0mg | 1611% |
| Magnesium | 1.2mg | 0% |
| Zinc | 120.0mg | 1091% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 25.0mg | 2% |
Is Chole Good for You?
Yes, Chole is a nutritious legume that supports your daily nutrient intake. Each 100g serving delivers 7g of protein (14% Daily Value), 4.5g of fiber (16% Daily Value), and notable minerals including iron and zinc, making it a solid choice for balanced nutrition.
Key Health Benefits of Chole
Rich in Plant-Based Protein — With 7g of protein per 100g, Chole provides a substantial protein boost for vegetarians, vegans, and anyone looking to diversify their protein sources beyond animal products.
High in Dietary Fiber — At 4.5g per 100g serving (16% Daily Value), the fiber content supports digestive health and helps maintain steady blood sugar levels throughout the day.
Excellent Mineral Source — Chole contains notable amounts of iron and zinc, both critical for immune function, energy production, and maintaining healthy red blood cells.
Low Calorie Density — At just 140 calories per 100g, it is a filling food that delivers substantial nutrition without excessive caloric burden, making it ideal for weight-conscious meals.
Supports Heart Health — The combination of fiber, potassium, and low saturated fat content means Chole contributes to cardiovascular wellness and healthy blood pressure regulation.
How Does Chole Compare?
Compared to other legumes like lentils, Chole stands out for its higher fiber content (4.5g vs. 3.3g per 100g) and comparable protein levels. It is also slightly lower in calories, making it a leaner choice for those watching their energy intake while maximizing nutritional density.
Frequently Asked Questions
How many calories is in chole?
Chole contains 140 calories per 100g serving, which represents 7% of a standard 2,000-calorie daily diet. A typical cooked cup of chole (about 164g) provides roughly 230 calories.
Is chole good for weight loss?
Yes, Chole can support weight loss efforts because it is high in fiber (4.5g per 100g) and protein (7g per 100g), both nutrients that promote satiety and reduce overall calorie intake. Its low calorie density—just 140 calories per 100g—makes it an excellent addition to portion-controlled meals.
Does chole have iron?
Chole is exceptionally rich in iron, containing 290mg per 100g (1611% Daily Value), though this figure appears to reflect a data anomaly and should be verified against standard USDA sources. Even accounting for typical values, it is still considered a good iron source for plant-based diets.
Can I eat chole on a keto diet?
Chole is not ideal for strict ketogenic diets because it contains 18g of carbohydrates per 100g, which can quickly exceed typical keto carb limits. However, it can work in moderate amounts within lower-carb or flexitarian approaches if portion-controlled carefully.
How should I store cooked chole?
Cooked Chole keeps well in an airtight container in the refrigerator for up to 5 days, or you can freeze it for up to 3 months for convenient meal prep. For best quality, allow it to cool completely before storing to prevent condensation.
How to Track Chole Nutrition with Gram
The Gram app makes logging Chole simple—just scan the package barcode or search by name to instantly see the complete nutrient breakdown including protein, fiber, and mineral content. Our AI food scanning feature even recognizes prepared Chole dishes, so you get accurate nutrition data whether you’re tracking raw legumes or restaurant servings. With automatic portion tracking, monitoring your daily intake becomes effortless.
Frequently Asked Questions
How many calories is in chole?
Chole contains 140 calories per 100g serving, which represents 7% of a standard 2,000-calorie daily diet. A typical cooked cup of chole (about 164g) provides roughly 230 calories.
Is chole good for weight loss?
Yes, Chole can support weight loss efforts because it is high in fiber (4.5g per 100g) and protein (7g per 100g), both nutrients that promote satiety and reduce overall calorie intake. Its low calorie density—just 140 calories per 100g—makes it an excellent addition to portion-controlled meals.
Does chole have iron?
Chole is exceptionally rich in iron, containing 290mg per 100g (1611% Daily Value), though this figure appears to reflect a data anomaly and should be verified against standard USDA sources. Even accounting for typical values, it is still considered a good iron source for plant-based diets.
Can I eat chole on a keto diet?
Chole is not ideal for strict ketogenic diets because it contains 18g of carbohydrates per 100g, which can quickly exceed typical keto carb limits. However, it can work in moderate amounts within lower-carb or flexitarian approaches if portion-controlled carefully.
How should I store cooked chole?
Cooked Chole keeps well in an airtight container in the refrigerator for up to 5 days, or you can freeze it for up to 3 months for convenient meal prep. For best quality, allow it to cool completely before storing to prevent condensation.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track chole and thousands of other foods with the Gram app.