Chickpeas cooked

Legume

Item Rating: 94/100

1 serving (164 grams) contains 269 calories, 14.5 grams of protein, 4.2 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (218.7g)

Calories		358.7
% Daily Value*
Total Fat		5.6 g	7%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		14.7 mg	0%
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		65.3 mg	5%
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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 50 cal (13.7%)

Protein: 77 cal (21.0%)

Carbs: 240 cal (65.3%)

About Chickpeas cooked

Chickpeas, also known as Garbanzo beans, are legumes that originated in the Middle East and have been cultivated for thousands of years. They are a staple in Mediterranean, Indian, and Middle Eastern cuisines, featured in dishes like hummus and curries. Cooked chickpeas are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. A one-cup serving (about 164 grams) provides approximately 269 calories, 45 grams of carbohydrates, 15 grams of protein, and 12.5 grams of fiber. They are also rich in essential nutrients like manganese, folate, phosphorus, and iron, contributing to their role as a significant vegetarian protein source.

Health Benefits

• Rich in dietary fiber (12.5 g per cup), chickpeas support digestive health and help regulate blood sugar levels.
• High in folate (282 mcg per cup, 71% DV), they are essential for DNA synthesis and critical during pregnancy.
• Contain iron (4.7 mg per cup, 26% DV), which supports oxygen transport and prevents anemia.
• Provide manganese (1.7 mg per cup, 84% DV), crucial for bone health and metabolic functioning.
• Low in saturated fat, they promote cardiovascular health when included in a balanced diet.

Dietary Considerations

Allergens: Contains None inherently, though may be cross-contaminated with gluten or nuts during processing

Suitable for: Vegan, vegetarian, gluten-free, mediterranean diet, diabetic-friendly

Not suitable for: Low-fodmap diet (contain oligosaccharides), individuals with legume allergies

Selection and Storage

Store cooked chickpeas in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months for extended use.

Common Questions About Chickpeas cooked Nutrition

Are cooked chickpeas high in protein and calories?

Cooked chickpeas are a good source of protein, providing about 15 grams of protein per 1-cup serving (164 grams). They are also moderate in calories, with approximately 270 calories per cup, along with 45 grams of carbohydrates and around 4 grams of fat. In addition, they are packed with essential nutrients like folate, manganese, and iron.

Can I eat cooked chickpeas on a keto or low-carb diet?

Cooked chickpeas are not ideal for a keto diet as they are relatively high in carbohydrates, containing around 45 grams of total carbs per 1-cup serving. However, they may fit into a low-carb diet if consumed in small portions and balanced with low-carb foods. For keto-friendly legumes, consider options like black soybeans.

What are the health benefits of eating cooked chickpeas?

Cooked chickpeas are rich in dietary fiber, which aids digestion and supports heart health by lowering LDL cholesterol levels. They are also a great plant-based source of protein and contain key nutrients like iron, folate, and magnesium, which contribute to energy production, red blood cell formation, and bone health. However, individuals with digestive sensitivities may need to monitor their intake due to chickpeas’ high fiber content.

What is a recommended serving size for cooked chickpeas?

A standard serving size for cooked chickpeas is about 1/2 cup (82 grams), which provides around 135 calories, 7 grams of protein, and 6 grams of fiber. This portion size works well as a side dish, salad topping, or part of a larger meal without overloading on calories or carbohydrates.

How do cooked chickpeas compare to lentils in nutrition and preparation?

Cooked chickpeas are higher in calories and carbohydrates than lentils, with 1 cup providing about 270 calories and 45 grams of carbs compared to lentils’ 230 calories and 40 grams of carbs. Both are rich in protein and fiber, but lentils tend to cook faster (around 20 minutes) compared to chickpeas (which require soaking and about an hour of cooking). Both are excellent for soups, salads, and stews, offering slightly different textures and flavors.

Data Sources & Scientific References