1 serving (164 grams) contains 269 calories, 14.5 grams of protein, 4.3 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
358.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.7 g | 7% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 373.3 mg | 16% | |
| Total Carbohydrates | 60.0 g | 21% | |
| Dietary Fiber | 16.7 g | 59% | |
| Sugars | 10.5 g | ||
| protein | 19.3 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 106.7 mg | 8% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 636.0 mg | 13% | |
* 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 Chick peas
Chickpeas, also known as garbanzo beans, are a type of legume that originated in the Middle East and have been cultivated for thousands of years. A staple in Mediterranean, Indian, and Middle Eastern cuisines, chickpeas are highly versatile and are often used in dishes like hummus, falafel, and curries. Nutritionally, chickpeas are rich in protein, dietary fiber, and complex carbohydrates. They also provide significant amounts of vitamins and minerals, including folate, iron, magnesium, and phosphorus, with a low glycemic index that makes them a slow-releasing carbohydrate source. A one-cup (164 g) serving of cooked chickpeas provides approximately 269 calories, 15 g of protein, 4 g of fat, and 12.5 g of fiber, making them a nutrient-dense, plant-based food suitable for many diets.
Health Benefits
- Excellent source of plant-based protein, providing 15 g per cup to support muscle maintenance and repair.
- High fiber content (12.5 g per cup) supports digestive health by promoting regularity and maintaining a healthy gut microbiome.
- Rich in folate, providing about 71% of the daily recommended intake per cup, which is crucial for DNA synthesis and red blood cell production.
- Contains magnesium (28% of the daily recommended intake per cup), supporting heart health by aiding in blood pressure regulation.
- Low glycemic index and complex carbohydrates help stabilize blood sugar levels, making them beneficial for individuals with diabetes.
Dietary Considerations
Selection and Storage
Store dried chickpeas in an airtight container in a cool, dry place for up to one year. Cooked chickpeas can be refrigerated in a sealed container for up to five days or frozen for longer storage.
Common Questions About Chick peas Nutrition
Are chickpeas high in protein?
Yes, chickpeas are a good plant-based protein source. A one-cup (164g) serving of cooked chickpeas contains about 14.5 grams of protein, making them a great option for vegetarians and vegans to meet their daily protein needs.
Can I eat chickpeas on a keto diet?
Chickpeas are not considered keto-friendly due to their high carbohydrate content. A one-cup serving of cooked chickpeas contains approximately 45g of total carbohydrates, with 12.5g being dietary fiber. This makes them unsuitable for strict keto diets, but they may fit into more moderate low-carb plans in small portions.
What are the health benefits of eating chickpeas?
Chickpeas are rich in fiber, protein, and essential nutrients like iron, magnesium, and folate. They support digestive health, may help improve heart health by lowering LDL cholesterol levels, and are beneficial for blood sugar regulation due to their low glycemic index. Additionally, they contain antioxidants that may reduce inflammation.
What is a healthy serving size of chickpeas?
A typical serving size of chickpeas is about 1/2 to 1 cup of cooked chickpeas, which equals roughly 120-240 calories, depending on the portion. This amount provides a good balance of protein, fiber, and nutrients without excessive calories, especially if added to salads, soups, or grain bowls.
How do chickpeas compare to lentils in terms of nutrition?
Chickpeas and lentils are both excellent sources of plant protein, but they have some differences. Chickpeas contain slightly more calories and fat, while lentils have a higher protein content per cup (18g vs. 14.5g). Lentils are generally lower in carbohydrates, making them a better choice for low-carb diets, while chickpeas are higher in iron and folate.
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.
- Plant-Based Diets: Pulses and HealthAdvances in Nutrition (American Society for Nutrition)Explores the health benefits of pulses, like chickpeas, emphasizing their role in reducing chronic disease risk.
- Dietary Guidelines for Americans, 2020-2025 (Vegetables and Legumes Section)U.S. Department of Health and Human Services and U.S. Department of AgricultureChickpeas are categorized as legumes, emphasizing their importance in a healthy eating pattern.
- Chickpeas: Health Benefits and Nutritional ContentHarvard T.H. Chan School of Public HealthDiscusses the nutritional value of chickpeas and their role in promoting health and preventing diseases.
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.
