Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
* 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 | 4 MG | 4% | |
| Thiamin | 0.5 MG | 40% | |
| Riboflavin | 0.2 MG | 16% | |
| Niacin | 1.5 MG | 10% | |
| Pantothenic acid | 1.6 MG | 32% | |
| Vitamin B-6 | 0.5 MG | 31% | |
| Folate, total | 557 UG | 139% | |
| Choline, total | 99.3 MG | 18% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.8 MG | 5% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 9 UG | 8% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 57 MG | 4% | |
| Iron, Fe | 4.3 MG | 24% | |
| Magnesium, Mg | 79 MG | 19% | |
| Phosphorus, P | 252 MG | 20% | |
| Potassium, K | 718 MG | 15% | |
| Sodium, Na | 24 MG | 1% | |
| Zinc, Zn | 2.8 MG | 25% | |
| Copper, Cu | 0.7 MG | 73% | |
| Manganese, Mn | 4.2 MG | 180% | |
| Selenium, Se | 0 UG | 0% |
Nutrition Highlights
- Excellent source of protein with 20.5g per 100g, great for muscle building and recovery.
- High in dietary fiber (12.2g per 100g), supporting digestive health.
- Good source of Iron, Fe (24% DV).
- Good source of Phosphorus, P (20% DV).
- Good source of Zinc, Zn (25% DV).
- Rich source of Copper, Cu (73% of Daily Value per 100g).
About Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Belonging to the Legumes and Legume Products category, these raw, mature seeds, also known as chickpeas, garbanzo beans, or bengal gram, are a versatile and nutritious food source. They are widely used in global cuisines, forming the base for dishes like hummus, falafel, and curries, and are often added to salads and soups.
A 100g serving provides 378 calories, delivering a substantial 20.47g of protein, making it valuable for muscle building and repair. The high carbohydrate content (62.95g) offers sustained energy, while the 6.04g of fat includes beneficial unsaturated fats. Chickpeas are also an excellent source of dietary fiber (12.20g), promoting digestive health and contributing to feelings of fullness, which can be beneficial for weight management.
These legumes can be incorporated into various dietary patterns. Their high protein and fiber content make them suitable for weight loss diets, promoting satiety and helping control calorie intake. Athletes and individuals seeking to build muscle can benefit from their protein content. To incorporate into meals, soak and cook them before adding to salads, roasting as a snack, or blending into dips.
Dietary Information
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is considered high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw include Manganese, Mn (180% DV) , Folate, total (139% DV) , Copper, Cu (73% DV) , Thiamin (40% DV) , and Pantothenic acid (32% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 378 calories per 100 grams, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw gets 22% of its calories from protein, 67% from carbohydrates, and 14% from fat. This is energy-dense, similar to nuts, oils, and concentrated foods.
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