Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
* 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 | 1.3 MG | 1% | |
| Thiamin | 0.1 MG | 10% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 172 UG | 43% | |
| Choline, total | 42.8 MG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 49 MG | 4% | |
| Iron, Fe | 2.9 MG | 16% | |
| Magnesium, Mg | 48 MG | 11% | |
| Phosphorus, P | 168 MG | 13% | |
| Potassium, K | 291 MG | 6% | |
| Sodium, Na | 243 MG | 11% | |
| Zinc, Zn | 1.5 MG | 14% | |
| Copper, Cu | 0.4 MG | 39% | |
| Manganese, Mn | 1.0 MG | 45% | |
| Selenium, Se | 3.7 UG | 7% |
Nutrition Highlights
- Very low in fat (2.6g per 100g).
- High in dietary fiber (7.6g per 100g), supporting digestive health.
- Good source of Copper, Cu (39% DV).
- Good source of Manganese, Mn (45% DV).
- Good source of Folate, total (43% DV).
About Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
A common legume enjoyed worldwide, these are mature chickpeas (also known as garbanzo beans or Bengal gram) that have been cooked by boiling in salted water. This preparation method yields a versatile and nutritious ingredient frequently used in salads, soups, stews, and dips like hummus.
Nutritionally, boiled chickpeas are a good source of plant-based protein, providing 8.86g per 100g serving. They are also rich in complex carbohydrates (27.42g) and dietary fiber (7.60g), promoting satiety and digestive health. Their moderate calorie content (164 kcal per 100g) makes them suitable for weight management diets when consumed in appropriate portions. The fiber and protein combination contributes to stable blood sugar levels, beneficial for individuals managing diabetes.
Chickpeas can be incorporated into various dietary plans. Their protein content supports muscle building, while the fiber and slow-digesting carbs aid in weight loss by keeping you feeling full longer. For vegetarians and vegans, they serve as an important source of protein and essential nutrients. Incorporating them into meals is easy: add them to salads for texture and protein, blend them into smoothies for added fiber, or use them as a base for flavorful curries and stews.
Dietary Information
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt 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, cooked, boiled, with salt include Manganese, Mn (45% DV) , Folate, total (43% DV) , and Copper, Cu (39% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 164 calories per 100 grams, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt gets 22% of its calories from protein, 67% from carbohydrates, and 14% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
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