Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.1 MG | 0% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.1 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 48 UG | 12% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 3.4 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 45 MG | 3% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 26 MG | 6% | |
| Phosphorus, P | 85 MG | 7% | |
| Potassium, K | 126 MG | 3% | |
| Sodium, Na | 246 MG | 11% | |
| Zinc, Zn | 0.6 MG | 6% | |
| Copper, Cu | 0.3 MG | 28% | |
| Manganese, Mn | 0.8 MG | 37% | |
| Selenium, Se | 3.1 UG | 6% |
Nutrition Highlights
- Very low in fat (2.8g per 100g).
- High in dietary fiber (6.4g per 100g), supporting digestive health.
- Good source of Copper, Cu (28% DV).
- Good source of Manganese, Mn (37% DV).
About Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids
This entry describes mature chickpeas (also known as garbanzo beans or Bengal gram) that have been canned and drained, representing the solid portion typically consumed. As a versatile legume, chickpeas are a staple ingredient in global cuisines, frequently used in dishes like hummus, salads, soups, stews, and curries.
Nutritionally, 100 grams provides 139 calories, with a notable 7.05 grams of protein, contributing to satiety and muscle maintenance. The carbohydrate content is 22.53 grams, accompanied by a significant 6.40 grams of fiber, which aids in digestion and promotes a feeling of fullness. Fat content is relatively low at 2.77 grams.
Chickpeas can be a valuable addition to various dietary approaches. Their high protein and fiber content make them beneficial for weight management. The protein also supports muscle building and repair. They're a good source of plant-based protein for vegetarian and vegan diets. Incorporate drained canned chickpeas directly into salads, roast them for a crunchy snack, or blend them into dips and spreads for a convenient and nutritious boost to meals.
Dietary Information
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids is considered low-fat, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids include Manganese, Mn (37% DV) , and Copper, Cu (28% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 139 calories per 100 grams, Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids gets 20% of its calories from protein, 65% from carbohydrates, and 18% from fat. This is moderate, similar to many lean proteins and whole grains.
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