1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.
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Nutrition Information
Calories |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14 mg | 0% | |
| Total Carbohydrates | 54.8 g | 19% | |
| Dietary Fiber | 15.2 g | 54% | |
| Sugars | 9.6 g | ||
| protein | 17.8 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 98 mg | 7% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 582 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled chickpeas
Boiled chickpeas, also known as garbanzo beans, are a legume originally cultivated in the Middle East over 7,000 years ago. They are now a staple in global cuisines, including Mediterranean, Indian, and Middle Eastern dishes. Nutritionally dense, boiled chickpeas provide approximately 164 calories, 8.9 grams of protein, 2.6 grams of fat, 27.4 grams of carbohydrates, and 7.6 grams of dietary fiber per 100 grams (USDA). This makes them an excellent plant-based protein and fiber source, with vitamins such as folate (71% DV) and minerals like iron, phosphorus, and manganese. Naturally low in saturated fat, they support balanced diets and sustainable eating patterns.
Health Benefits
- Rich in plant-based protein (8.9 g per 100 g), supporting muscle repair and growth.
- High in dietary fiber (7.6 g per 100 g), promoting healthy digestion and regulating blood sugar levels.
- Excellent source of folate (71% DV per 100 g), essential for DNA synthesis and cell function.
- Contains manganese, which supports bone health and antioxidant enzyme production.
- Provides iron (2.9 mg per 100 g), contributing to oxygen transport and energy production.
Dietary Considerations
Selection and Storage
Store boiled chickpeas in an airtight container in the refrigerator for up to 5 days or freeze them for up to 3 months. Rinse and drain before use to enhance flavor and texture.
Common Questions About Boiled chickpeas Nutrition
Is boiled chickpeas high in protein?
Yes, boiled chickpeas are a good source of protein. A 1-cup (about 164g) serving of boiled chickpeas contains approximately 15 grams of protein, making it a great option for vegetarian and vegan diets.
Can I eat boiled chickpeas on a keto diet?
Boiled chickpeas are not typically recommended on a keto diet due to their carbohydrate content. A 1-cup serving contains about 45 grams of carbohydrates, with 12 grams being dietary fiber, which makes them too high in net carbs for most keto plans.
What are the health benefits of eating boiled chickpeas?
Boiled chickpeas are rich in protein, fiber, and several essential nutrients like folate, iron, and magnesium. They are known to support heart health, promote digestive health, and help manage blood sugar levels due to their low glycemic index.
What is a recommended portion size for boiled chickpeas?
A standard portion size for boiled chickpeas is about 1 cup (164g). This portion contains roughly 270 calories, making it a balanced addition to meals when paired with vegetables and lean proteins.
How does boiled chickpeas compare to canned chickpeas?
Boiled chickpeas often have a slightly firmer texture and lower sodium content compared to canned chickpeas. While canned chickpeas are convenient, rinsing and draining them can reduce their sodium levels, making them nutritionally closer to freshly boiled chickpeas.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Chickpeas and Health: A Comprehensive ReviewNutrients JournalExamines the health benefits of chickpeas, such as their role in cardiovascular health, weight management, and glycemic regulation.
- Potassium Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsHighlights chickpeas as a source of potassium and explains its role in maintaining healthy blood pressure and cardiovascular health.
- Dietary Guidelines for Americans, 2020-2025: Legumes as a Protein SourceU.S. Department of Health and Human ServicesProvides recommendations for including legumes like chickpeas in a healthy dietary pattern for nutrient-dense protein intake.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
