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roasted gram lentils.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

pottukadalaichana dal (roasted)roasted chickpeasBengal gram (roasted)bhuna chanaroasted bengal gramroasted gram

Recipes with roasted gram lentils + Add to pantry

SERVING

CALORIES

378

PROTEIN

22.3g

CARBS

60.7g

FAT

6.0g

FIBER

17.4g

This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 4.3 µg of vitamin K.

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories378kcal—

Protein22.3g45%

Carbohydrates60.7g22%

Fiber17.4g62%

Sugar10.7g21%

Total fat6.0g8%

Saturated fat0.60g3%

Cholesterol0mg0%

Water5.5g—

MINERALS

Sodium64mg3%

Potassium799mg17%

Calcium105mg8%

Iron4.3mg24%

Magnesium115mg27%

Phosphorus333mg27%

Zinc2.5mg23%

Copper0.49mg54%

Manganese1.6mg70%

Selenium5.3µg10%

VITAMINS

Vitamin A0µg0%

Vitamin C0.90mg1%

Vitamin D0µg0%

Vitamin E0.35mg2%

Vitamin K4.3µg4%

Thiamin (B1)0.27mg23%

Riboflavin (B2)0.16mg12%

Niacin (B3)1.5mg9%

Pantothenic acid (B5)0.60mg12%

Vitamin B60.26mg15%

Folate (B9)172µg43%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup180g

1 tablespoon11.3g

1 teaspoon3.8g

1 ml0.8g

1 liter750g

HEALTH BENEFITS

Why eat it.

✓Excellent source of minerals like manganese, folate, and iron, which support energy metabolism and red blood cell formation.
✓Rich in soluble fiber that can help reduce LDL (bad) cholesterol levels, supporting overall heart health.

COOKING TIPS

In the kitchen.

1Can be eaten as a standalone healthy snack, often seasoned with salt, chili powder, or chaat masala.
2Grind into a fine powder (known as 'sattu' or roasted gram flour) to use in traditional drinks, flatbreads, or as a thickener for curries and soups.
3Use whole as a crunchy topping for salads, yogurt (raita), or chaat preparations to add texture and a protein boost.
4Incorporate into chutneys and dips to provide a nutty flavor and a thicker, creamier consistency.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place to maintain their crunchy texture and prevent them from becoming stale.
When stored properly, they can last for 6 to 12 months. Avoid exposure to moisture and direct heat.

FAQ

Frequently asked questions.

Are roasted gram lentils healthy?

Yes, roasted gram lentils are highly nutritious, offering 22.3g of protein and significant dietary fiber per 100g. They are rich in essential minerals like iron, folate, and manganese, which support heart health and energy metabolism.

Are roasted gram lentils keto-friendly?

They are generally not considered keto-friendly as they contain about 60.7g of carbohydrates per 100g. While they are a healthy source of complex carbs, they may exceed the daily carbohydrate limits required for ketosis.

What do roasted gram lentils taste like?

They have a mild, nutty flavor with a distinct toasted aroma. Their texture is dry and crunchy, making them a popular base for savory snacks or a thickening agent in various recipes.

How do you use roasted gram lentils in cooking?

They can be eaten plain as a snack, added to salads for crunch, or ground into a fine powder (sattu) to make nutritious drinks and flatbreads. They are also frequently used to thicken chutneys and gravies.

Do I need to cook roasted gram lentils before eating?

No, roasted gram lentils are already fully cooked during the roasting process and are ready to eat. They are a convenient, shelf-stable snack that requires no additional preparation.

How should I store roasted gram lentils?

Store them in an airtight container in a cool, dry place to maintain their crispness. If exposed to moisture, they can become soft and lose their crunch, though they typically stay fresh for several months when kept dry.

RECIPES