Chickpeas in sauce

Legume

Item Rating: 86/100

1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 6.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	9.4 g	33%
	Sugars	5.9 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		94.1 mg	7%
Iron		2.9 mg	16%
Potassium		470.6 mg	10%

* 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

Source of Calories

Fat: 63 cal (20.7%)

Protein: 56 cal (18.3%)

Carbs: 188 cal (61.0%)

About Chickpeas in sauce

Chickpeas in sauce are prepared legumes often served in Mediterranean, Middle Eastern, and South Asian cuisines. Chickpeas (also known as garbanzo beans) are highly versatile due to their mild flavor and ability to pair with various spices and ingredients. Nutritionally, chickpeas are rich in protein, dietary fiber, complex carbohydrates, and vital micronutrients like folate (Vitamin B9), iron, magnesium, and manganese. When combined with sauces, their nutritional profile may vary based on added ingredients, but they are commonly low in fat and free from cholesterol. These legumes are popular for plant-based diets and contribute to a balanced meal.

Health Benefits

• Supports digestive health due to high dietary fiber content (6 grams per 100 grams).
• Promotes bone health with a significant amount of magnesium, which helps maintain bone density.
• Regulates energy and supports metabolism due to high folate content (approximately 170 µg per cup).
• Helps in maintaining heart health by being naturally low in fat and cholesterol-free.
• Provides plant-based protein (approximately 15 grams per cup), aiding muscle repair and growth.

Dietary Considerations

Allergens: Contains None directly, but cross-contamination with nuts or gluten may occur depending on processing of sauce

Suitable for: Vegan, vegetarian, gluten-free (if sauce is non-gluten), mediterranean diet

Not suitable for: Low-carb diets, specific low-sodium diets (if sauce is high in salt)

Selection and Storage

Store cooked chickpeas in sauce in an airtight container in the refrigerator for up to 3 days. Freeze for longer storage, but thaw slowly to preserve texture.

Common Questions About Chickpeas in sauce Nutrition

Are chickpeas in sauce high in protein?

Yes, chickpeas in sauce are a good source of plant-based protein. A 1-cup serving (approximately 240 grams) contains about 12-15 grams of protein. This makes them a great option for vegetarians and vegans looking to meet their protein needs.

Can I eat chickpeas in sauce on a keto diet?

Chickpeas in sauce are generally not suitable for a strict keto diet due to their high carbohydrate content. A 1-cup serving typically contains around 35-40 grams of carbohydrates, which can exceed the daily carb allowance for most keto dieters.

What are the health benefits of eating chickpeas in sauce?

Chickpeas in sauce are rich in fiber, protein, and essential vitamins such as B vitamins and minerals like iron, magnesium, and potassium. They support digestion, help regulate blood sugar levels, and can promote heart health. However, premade versions might be high in sodium, so it's important to check labels or prepare them at home.

What is the recommended portion size for chickpeas in sauce?

The recommended portion size for chickpeas in sauce is about ½ to 1 cup, which provides 120-160 calories, depending on the preparation. For those monitoring calorie or sodium intake, stick to the lower end of the serving range and pair them with fresh vegetables or a lean protein source.

How do chickpeas in sauce compare to dried or canned chickpeas?

Chickpeas in sauce are often pre-cooked and seasoned, making them more convenient but potentially higher in sodium and added sugars compared to dried or canned chickpeas. While dried chickpeas require soaking and cooking, they allow for control over seasoning and sodium levels, offering a healthier, customizable option.

Data Sources & Scientific References