Also called: split Bengal gram, boiled split chickpeas, cooked chana dal, split chickpeas, Bengal gram, split yellow chickpeas, chana dal, cholar dal, kadalai paruppu, sanaga pappu, चना दाल, چنا دال, ছোলার ডাল, கடலை பருப்பு, శనగ పప్పు, ਚਨਾ ਦਾਲ, ચણા દાળ, चणा डाळ, kadale bele, ಕಡಲೆ ಬೇಳೆ, kadala parippu, കടല പരിപ്പ്, Yingzuidou bian, 鹰嘴豆扁, Chana daaru, チャナダール, 차나 달, Thua chana, ถั่วชานา, Adas al-himmas, عدس الحمص, Lapeh, لپه, Nutovyy dal, Нутовый дал, Нутовий дал, Τσάνα νταλ, ቻና ዳህል, ubli hui chana dal, उबली हुई चना दाल, ابلی ہوئی چنا دال, shiddho chana dal, সেদ্ধ ছোলা ডাল, aviyyal chana dal, அவித்த கடலை பருப்பு, udikinchina senaga pappu, ఉడికించిన శనగ పప్పు, ਉਬਲੀ ਹੋਈ ਛੋਲਿਆਂ ਦੀ ਦਾਲ, bafeli chana ni dal, બાફેલી ચણાની દાળ, ukadleli chana dal, उकडलेली चणा डाळ, bevisida kadale bele, ಬೆವಿಸಿದ ಕಡಲೆ ಬೇಳೆ, vevichathu chana dal, വേവിച്ച കടല പരിപ്പ്, lepeye abpaz, لپه آبپز, ubli chana dal, उबली चना दाल, ابلی چنا دال, shidho cholar dal, সিদ্ধ ছোলার ডাল, vevitha kadalai paruppu, வேவித்த கடலை பருப்பு, udikinchina sanaga pappu, ਉਬਲੀ ਚਨਾ ਦਾਲ, उकडलेली चना डाळ, beisida kadale bele, ಬೇಯಿಸಿದ ಕಡಲೆ ಬೇಳೆ, vevicha kadala parippu, വേവിച്ച കടലപ്പരിപ്പ്, zhushi yingzuidou, 煮熟鹰嘴豆, yudeta hiyokomame, 茹でひよこ豆, salmeun chana dal, 삶은 차나 달, thua luk kai tom, ถั่วลูกไก่ต้ม, vrasta revithia, βραστά ρεβίθια, hummus maslouq, حمص مسلوق, lepeh pokhteh, لپه پخته, yetafese shimbra, የተፈሰ ሽምብራ, vareny nut, вареный нут, варений нут
One serving (180 g) is high in folate, fibre and protein.
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
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Recipes with Chana dal (boiled)
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