Chana Dal
Cicer arietinum var. desi
Also known as: Split Bengal Gram · Desi Chickpea · Cholar Dal (Bengali)
The lowest-GI split dal and the richest plant source of folate — the protein of North Indian cooking.
Glycemic Index
8–11 (extremely low)
Folate
172µg / 100g
Protein
20g / 100g
Resistant Starch
High — increases on cooling
About
What is Chana Dal?
Chana dal is split, skinned desi chickpea — the half-sized, dark-coated chickpea native to India (as opposed to the kabuli chickpea introduced from Afghanistan). It has a GI of 8–11 — among the lowest of any food — and is the richest plant source of folate (172µg/100g raw, higher when sprouted). The combination of extremely low GI, high protein (20g), and high folate makes it particularly valuable for diabetics, pregnant women, and anyone managing insulin resistance.
Nutritional Profile
What’s inside?
Health Applications
Why it matters
Diabetes & Blood Sugar
GI of 8–11 — one of the lowest of any food. The resistant starch and amylose content mean virtually no postprandial glucose spike.
Pregnancy
172µg folate per 100g — essential for neural tube development in the first trimester. Traditional Chana Dal preparations are prescribed for pregnant women across North India.
Heart Health
Soluble fibre binds bile acids, reducing LDL. Phytosterols compete with dietary cholesterol for absorption.
Weight Management
High protein + very low GI + high fibre creates exceptional satiety per calorie.
Ancient Wisdom
In Ayurveda
Dosha Effect
Pitta balancing, mild Kapha reducing
Guna (Quality)
Laghu (light), Ruksha (dry)
Classical Note
Chana is Ruksha — drying — making it a Kapha-reducing legume. Less gas-forming than whole chickpea because the skin (which contains fermentable oligosaccharides) has been removed.
Origin Story
From the field
Rajasthan & Madhya Pradesh · North & Central India
Desi chickpea has been cultivated in India for 5,000 years — evidence of its cultivation found at Harappan sites (2500 BCE). The desi variety is indigenous; the kabuli variety arrived from Afghanistan in the 18th century. Traditional Rajasthani preparation: Dal Baati (baked wheat dumpling served with chana dal and five spices) — a complete protein meal designed for the harsh desert climate. Today, Rajasthan and Madhya Pradesh grow 70% of India's chana crop.
— Try It In Your Kitchen —
Recipes using Chana Dal.
There are 23 ingredients in the Field Guide.