Chole calories and protein: with roti, with rice and on its own.
Chole is chickpeas in a spiced tomato gravy, and how it is served changes the number. Here are the numbers for GymTribe's chole with roti, the chole on its own, and what happens with rice, one roti or more oil.
3 min read
01 / One serving
How many calories and how much protein are in chole?
GymTribe's chole with roti makes two servings from 250 g of cooked chickpeas, 100 g of whole-wheat flour for the rotis, an onion, a tomato, chole masala and a tablespoon of oil. One 275 g serving is 470 calories, 19 g of protein, 78 g of carbs, 12 g of fat and 17 g of fiber, or about 171 calories and 7 g of protein per 100 g.
The chole on its own, without the rotis, is about 300 calories and 12 g of protein per serving. The rotis, 50 g of flour each, add about 170 calories and 7 g of protein.
Cooked chickpeas are about 164 calories and 9 g of protein per 100 g. A 150 g katori of plain cooked chickpeas is about 246 calories and 13 g of protein, before the masala and oil.
02 / What changes it
The same chole, different choices.
| Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|
| Chole with two rotis (the recipe) | 470 | 19 g | 78 g | 12 g |
| Chole with one roti | 385 | 16 g | 60 g | 11 g |
| Chole alone | 300 | 12 g | 42 g | 11 g |
| Chole with 150 g of cooked rice | 495 | 16 g | 84 g | 11 g |
| Chole with an extra tablespoon of oil | 591 | 19 g | 78 g | 26 g |
Each row changes one thing from the recipe. One roti is 25 g of flour, about 85 calories. Restaurant chole is often cooked with more oil, and bhature are deep-fried, so those versions run well above the table.
03 / Why it fills you up
Where the calories and fiber come from.
- Chickpeas. 125 g of cooked chickpeas a serving is about 205 calories and 11 g of protein, and about 9 g of the dish's 17 g of fiber. Most of the rest of the fiber is the whole-wheat flour.
- Whole-wheat roti. Whole-wheat flour is about 340 calories and 13 g of protein per 100 g. Two small rotis are close to a third of the plate's calories.
- The oil. One tablespoon for two servings. The tablespoon is about 120 calories, so cooking chole with a second spoon is the largest single change in the table.
- Roasted instead of curried. Roasted chana uses the same chickpeas with a teaspoon of oil and spices instead of a gravy, 370 calories and 18 g of protein for a 205 g serving.
04 / Logging it
How to log your own chole.
Find chole with roti in the GymTribe food catalog and set the amount you ate. If you ate chole with rice, or only one roti, log the chole and the side as separate foods. For a plate you did not cook, photograph it with the AI calorie counter and check the portion before saving.
For rajma and the other bean dishes, see rajma calories and protein and dal calories and protein.
Keep it simple
Count the rotis.
The chole is a steady number. The rotis, and the oil in the pan, are what change from plate to plate. These numbers come from GymTribe's recipes; they are estimates, not medical or clinical nutrition advice.
