1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.
Log this food in SnapCalorie
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 | 12 mg | 0% | |
| 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 Garbanzos
Garbanzos, also known as chickpeas, are nutrient-rich legumes that have been cultivated for thousands of years, with origins tracing back to the Middle East. They are a staple in many cuisines, including Mediterranean, Indian, and Middle Eastern dishes. Garbanzos are renowned for their robust nutritional profile, offering a good source of plant-based protein (8.9g per 100g cooked), healthy carbohydrates, and dietary fiber (7.6g). They also provide essential minerals like iron (2.9mg) and calcium (49mg), making them an excellent component of balanced diets. With a moderate calorie count (164 per 100g cooked), garbanzos support sustained energy and satiety, making them versatile in soups, salads, and stews or as a base for hummus.
Health Benefits
- Rich in dietary fiber (7.6g per 100g), garbanzos support healthy digestion and help regulate blood sugar levels.
- High in plant-based protein (8.9g per 100g), promoting muscle repair and maintenance, especially for vegetarians and vegans.
- Contains iron (2.9mg per 100g) which is important for delivering oxygen in the blood and preventing anemia.
- Low in fat (2.6g per 100g) and cholesterol-free, supporting heart health and weight management.
- Provides essential minerals like calcium (49mg per 100g), aiding in bone health and maintenance.
Dietary Considerations
Selection and Storage
Store dried garbanzos in an airtight container in a cool, dry place for up to a year. Cooked garbanzos should be refrigerated in a sealed container and consumed within 3-5 days, or they can be frozen for up to 3 months.
Common Questions About Garbanzos Nutrition
Are garbanzos a good source of protein?
Yes, garbanzos (also known as chickpeas) are a good plant-based source of protein. One cup of cooked garbanzos contains approximately 8.9 grams of protein, making them a great choice for vegetarians and vegans looking to increase their protein intake.
Can I eat garbanzos on a keto diet?
Garbanzos are not ideal for a strict keto diet due to their high carbohydrate content. One cup contains about 27.4 grams of total carbs, with 7.6 grams coming from fiber, resulting in a net carb count of 19.8 grams, which can add up quickly for keto followers.
What are the health benefits of garbanzos?
Garbanzos are rich in fiber (7.6 grams per cup) which supports digestive health, and they are a good source of plant-based protein. They also provide essential nutrients like iron, folate, manganese, and magnesium, which can support heart health, bone health, and energy production.
What is a recommended serving size for garbanzos?
A common serving size for cooked garbanzos is 1 cup, which provides 164 calories, 8.9 grams of protein, and 7.6 grams of fiber. For a smaller portion, a half-cup serving may be a better option, especially if you are monitoring calorie or carbohydrate intake.
How do garbanzos compare to lentils nutritionally?
Both garbanzos and lentils are excellent sources of plant-based protein and fiber. However, lentils are slightly lower in calories (about 115 per cooked cup), higher in protein (9.0 grams per cup), and lower in carbohydrates (20 grams per cup) than garbanzos, making them a better option for low-carb diets.
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.
