1 serving (164 grams) contains 269 calories, 14.5 grams of protein, 4.2 grams of fat, and 45.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
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 | 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 | 5.7 mg | 31% | |
| 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 Garbanzo beans
Garbanzo beans, also known as chickpeas, are versatile legumes originating from the Middle East but are now widely used in cuisines globally, including Mediterranean, Indian, and Middle Eastern recipes. These beans are small, beige, and nutty flavored, often consumed in dishes like hummus, stews, and salads. Nutritionally, garbanzo beans are a powerhouse, offering a rich source of plant-based protein, complex carbohydrates, and dietary fiber. A 1-cup serving (164g) provides around 269 calories, 15g of protein, 4g of fat, 45g of carbohydrates, and 12g of fiber. They are also a significant source of essential micronutrients, including folate, iron, magnesium, phosphorus, and manganese, while being naturally low in sodium and cholesterol-free.
Health Benefits
- Rich in dietary fiber (12g per cup), garbanzo beans promote healthy digestion and support gut health.
- High in folate (71% of the Daily Value per cup), which is vital for cell growth and preventing neural tube defects during pregnancy.
- Contains iron (26% of the Daily Value per cup), supporting oxygen transportation in the blood and preventing anemia.
- Provides magnesium (20% of the Daily Value per cup), which aids in muscle function and heart health.
- Low glycemic index, thanks to complex carbohydrates, helps in maintaining stable blood sugar levels.
Dietary Considerations
Selection and Storage
Store dried garbanzo beans in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate beans in a sealed container with some cooking water for up to 3-4 days or freeze for longer storage.
Common Questions About Garbanzo beans Nutrition
Are garbanzo beans high in protein?
Yes, garbanzo beans are a good source of plant-based protein, offering about 15 grams of protein per cooked cup (164 grams). This makes them an excellent protein option for vegans, vegetarians, or anyone looking to include more plant-based meals in their diet.
Can I eat garbanzo beans on a keto diet?
Garbanzo beans are not considered keto-friendly due to their high carbohydrate content. One cup of cooked garbanzo beans contains around 45 grams of carbohydrates, which can exceed the daily carb allowance on a strict keto diet.
What are the health benefits of garbanzo beans?
Garbanzo beans are rich in fiber, protein, and essential nutrients like folate, iron, and magnesium, which contribute to heart health, improved digestion, and better blood sugar control. However, they should be eaten in moderation if you have digestive sensitivities due to their high fiber content.
What is a recommended serving size for garbanzo beans?
A standard serving size for garbanzo beans is about 1/2 cup of cooked beans, which provides roughly 134 calories, 7 grams of protein, and 22 grams of carbohydrates. This portion size works well as a side dish or as part of a meal.
Are garbanzo beans healthier than black beans?
Garbanzo beans and black beans are both nutritious but differ slightly in their nutrient profiles. Garbanzo beans are slightly higher in calories and offer more folate, while black beans contain slightly more protein and fiber per serving. The choice depends on your nutritional goals and the type of dish you're preparing.
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 Review of Nutritional BenefitsNutrients (MDPI Journal)A peer-reviewed article highlighting the nutritional composition and health benefits of chickpeas.
- 2020-2025 Dietary Guidelines for Americans: Legumes, Including ChickpeasU.S. Department of Agriculture (USDA)Guidelines recommending chickpeas as part of a healthy diet to meet protein and nutrient needs.
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.
