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 | 48 mg | 2% | |
| 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 Brown chickpeas
Brown chickpeas, also known as Kala Chana, are small, dark, leguminous seeds native to the Indian subcontinent. They are a staple in South Asian cuisine and are frequently used in curries, salads, and soups. With their earthy flavor and versatile texture, they are a dietary cornerstone in vegetarian and vegan dishes. Brown chickpeas are an excellent source of plant-based protein, dietary fiber, and essential minerals such as iron, magnesium, and potassium, making them highly nutritious and filling. A 100 g serving of cooked chickpeas offers about 8 g of protein, 7 g of dietary fiber, and significant folate content, which supports cellular health. Additionally, they are naturally low in fat and contain beneficial antioxidants, providing a well-rounded nutritional profile suitable for various dietary needs.
Health Benefits
- Rich in fiber (7 g per 100 g), aiding digestion and promoting gut health.
- High in plant-based protein (8 g per 100 g), supporting muscle repair and growth, especially in vegan and vegetarian diets.
- Contains iron (2.89 mg per 100 g), crucial for preventing anemia and maintaining energy levels.
- Provides folate (172 mcg per 100 g), essential for DNA synthesis and healthy prenatal development.
- Low glycemic index, beneficial for maintaining stable blood sugar levels in diabetes management.
Dietary Considerations
Selection and Storage
Store dried brown chickpeas in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate in a covered container for up to 4 days.
Common Questions About Brown chickpeas Nutrition
Are brown chickpeas high in protein?
Yes, brown chickpeas are a great source of plant-based protein. One cup of cooked brown chickpeas (approximately 164 grams) contains about 15 grams of protein, making them an excellent option for vegetarians and vegans looking to boost their protein intake.
Can I eat brown chickpeas on a keto diet?
Brown chickpeas are not ideal for a keto diet due to their relatively high carbohydrate content. One cup of cooked brown chickpeas contains around 45 grams of total carbohydrates, with 12 grams of fiber, resulting in approximately 33 grams of net carbs, which can quickly exceed daily carb limits for those on strict keto plans.
What are the health benefits of eating brown chickpeas?
Brown chickpeas provide numerous health benefits. They are rich in dietary fiber, promoting healthy digestion, and they contain essential vitamins and minerals like folate, iron, phosphorus, and magnesium. Additionally, their low glycemic index may help regulate blood sugar levels, making them a beneficial option for individuals with diabetes.
What is the recommended serving size for brown chickpeas?
A standard serving size of cooked brown chickpeas is about 1 cup (164 grams), providing roughly 270 calories. For balanced nutrition, consider pairing them with vegetables or grains to create a complete meal, or incorporate them into salads, soups, or stews.
How do brown chickpeas compare to regular chickpeas in terms of nutrition?
Brown chickpeas and regular (white) chickpeas are nutritionally similar but differ slightly. Brown chickpeas are higher in fiber, providing around 12 grams per cup compared to 10 grams in white chickpeas. They also have a slightly nuttier flavor and firmer texture, making them better suited for certain hearty recipes, while white chickpeas are more versatile for creamy dishes like hummus.
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.
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.
