Why You Should Eat Gur Chana Every Morning? Benefits, Nutrition & Who Should Avoid It
Kazi Nasir | Dec 04, 2025, 13:27 IST
Gur Chana Benefits
Gur Chana, a traditional Indian blend of jaggery and roasted chickpeas, is becoming a popular morning snack among health-conscious people. A single handful provides 120–170 calories, plant protein, fibre, minerals and steady energy. Its science-backed benefits include improved satiety, better digestion, stable blood sugar response and support for heart and metabolic health. While it’s highly nutritious, people with diabetes or iron-related conditions should consume it with caution.
Health consciousness among people is increasing steadily. People are liking to shift to traditional foods that promote health naturally. Gur Chana, made up of jaggery (Gur) and roasted chickpea, which been a common snack in most traditional households in India. This simple food item is filled with ample energy and enormus health benefits, and is best to kick start a day with full of nutrients.
![Roasted Chana]()
If you just take one handful of Gur-Chana, it means a total of around 120 to 170 Kcal. The roasted chana contains 100 to 135 kcal, 5 to 6 grams of protein, fiber of 2.5 to 4 grams of fibre, and small amounts of iron, magnesium and potassium. The Gur comes with 20 to 40 kcal with a small amount of iron. So, these are enough nutrients to curb a mid-morning hunger and give a feeling of a little bit of fullness.
![Chana on Super Market]()
The presence of protein and fibre in Gur-Chana slows digestion while increasing satiety, which means it keeps you feeling fuller and helps to control appetite.
The food is better for the heart and metabolic health as epidemiological and intervention studies link Chana to lower CVD risk and improved cholesterol or BP markers.
Though jaggery is still a sugar but compared to white suger, it supplies some iron and minerals to the body.
Chana contains resistant starch inside it and fibre that feeds the gut bacteria that are beneficial for us. This supports digestion and metabolic health.
If you are a diabetic, take a little caution with jaggery, becasue even a few grams of Gur is like a meaningful sugar. Take suggestions from your diet planner and stay on the calorie-restricted plan. If you have an iron disorder or any medical condition that doesn't allow Gur-Chana, consult your health care provider before making any change to your regular diet plan.
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Q1. What is the best time to eat chana and jaggery?
Ans: Pre-workout or Morning
Q2. Is jaggery blood thinner?
Ans: Organic jaggery acts as a natural medicine that acts as a blood thinner.
Q3. Is chana good for hair growth?
Ans: Yes, chana is good for hair growth
What One Handful (30 g) of Gur-Chana Gives You
Roasted Chana
( Image credit : IANS )
Science-Backed Benefits
Chana on Super Market
( Image credit : IANS )
The food is better for the heart and metabolic health as epidemiological and intervention studies link Chana to lower CVD risk and improved cholesterol or BP markers.
Though jaggery is still a sugar but compared to white suger, it supplies some iron and minerals to the body.
Chana contains resistant starch inside it and fibre that feeds the gut bacteria that are beneficial for us. This supports digestion and metabolic health.
Who should be careful
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FAQs
Ans: Pre-workout or Morning
Q2. Is jaggery blood thinner?
Ans: Organic jaggery acts as a natural medicine that acts as a blood thinner.
Q3. Is chana good for hair growth?
Ans: Yes, chana is good for hair growth