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Here’s a chart outlining the approximate nutritional values for one cup (about 164 grams) of cooked chickpeas (also known as garbanzo beans), drained and without salt:
These values are approximate and can vary depending on factors such as preparation method and the specific brand of chickpeas.
| Nutrient | Amount |
|---|---|
| Calories | 269 |
| Total Fat | 4.2 grams |
| Saturated Fat | 0.4 grams |
| Trans Fat | 0 grams |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Potassium | 477 mg |
| Total Carbohydrate | 45 grams |
| Dietary Fiber | 12.5 grams |
| Sugars | 8 grams |
| Protein | 14.5 grams |
| Vitamin A | 1% of DV |
| Vitamin C | 6% of DV |
| Calcium | 7% of DV |
| Iron | 26% of DV |
| Magnesium | 20% of DV |
Chickpeas (aka garbanzo beans) are an excellent source of protein-rich food packed with fiber, starch, and complex carbs, naturally gluten-free with numerous vitamins, minerals, and antioxidants!
Chickpeas are considered pulses, which is a type of crop containing dried beans, lentils, peas and other edible legumes. Pulses provide an abundant source of proteins, fiber, carbs and phytochemicals. According to the United Nations Food and Agriculture Organization, they can offer many health advantages when included as part of a nutritious diet plan.
Chickpeas provide an abundance of protein, dietary fiber and iron. In addition, they’re an excellent source of choline, folate and magnesium. Chickpeas’ dietary fiber also helps lower cholesterol by decreasing digestion and absorption rates for fats.
One cup of cooked chickpeas provides 11 grams of plant-based protein. Protein serves as the building blocks for muscles and the immune system while helping you feel full for longer. A serving of chickpeas also contains B vitamins like thiamin, riboflavin, niacin and pantothenic acid; plus magnesium is present for nerve function, bone health and blood pressure control.
Chickpeas contain potassium, an electrolyte that works to maintain proper body water balance and neutralise sodium’s effects on your heart and blood pressure.
Chickpeas provide another essential nutrient: selenium. Selenium works as an antioxidant to eliminate free radicals in your body and a single cup of cooked chickpeas contains 6.1 micrograms, or 35% of the recommended daily allowance for adults.
Chickpeas are an excellent low-cal food option, packed with filling fiber that may help curb appetite and aid weight loss. But be careful: adding too many chickpeas at once may cause digestive upset!
One of the major concerns surrounding chickpeas is their calorie content. However, with careful selection and preparation they can become an enjoyable and nutritious part of any diet. Their glycemic index rating is moderate while they only contain minimal saturated fat content.
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