1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.
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Nutrition Information
Calories |
390.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 57.1 mg | 2% | |
| Total Carbohydrates | 65.2 g | 23% | |
| Dietary Fiber | 18.1 g | 64% | |
| Sugars | 11.4 g | ||
| protein | 21.2 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 116.7 mg | 8% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 692.9 mg | 14% | |
* 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 Kichererbsen
Kichererbsen, also known as chickpeas or garbanzo beans, are a type of legume originating from the Middle East, where they are a dietary staple in dishes such as hummus and falafel. They are nutritionally dense, providing 164 calories, 8.9 grams of protein, 27.4 grams of carbohydrates, and 7.6 grams of dietary fiber per 1-cup (164g) serving. They are also a good source of essential minerals like iron (2.9 mg) and calcium (49 mg), and contain trace amounts of vitamin C and no vitamin D. Their balanced macronutrient profile and high fiber content make them a versatile ingredient in vegetarian and vegan cuisine, as well as a popular choice for health-conscious diets.
Health Benefits
- High fiber content (7.6 g per cup) aids in digestive health and promotes satiety, supporting weight management.
- Rich in protein (8.9 g per cup), chickpeas are excellent for muscle repair and growth, especially for vegetarians and vegans.
- Provides 2.9 mg of iron per serving, contributing to improved oxygen transport and preventing iron-deficiency anemia.
- Contains significant levels of folate, which supports brain health and fetal development during pregnancy.
- Low in fat (2.6 g per cup) and cholesterol-free, making them a heart-friendly food option.
Dietary Considerations
Selection and Storage
Store dried chickpeas in an airtight container in a cool, dry place for up to a year. Cooked chickpeas should be kept refrigerated in an airtight container and consumed within 3-5 days.
Common Questions About Kichererbsen Nutrition
Are Kichererbsen high in protein?
Yes, Kichererbsen (chickpeas) are a good source of plant-based protein, offering 8.9 grams of protein per 100 grams. They are particularly beneficial for vegetarians and vegans looking to meet their daily protein needs.
Can I eat Kichererbsen on a keto diet?
Kichererbsen are not ideal for a strict keto diet due to their high carbohydrate content of 27.4 grams per 100 grams. However, they may fit into a more liberal low-carb plan if consumed in small portions.
What are the health benefits of eating Kichererbsen?
Kichererbsen provide several health benefits as they are high in fiber (7.6 grams per 100 grams), which supports digestive health and can help manage blood sugar levels. They also contain key nutrients like folate and iron, which are vital for energy production and cellular function.
What is a recommended serving size of Kichererbsen?
A typical serving size of Kichererbsen is around 100 grams, providing 164 calories, which makes them a nutritious addition to meals. For calorie-controlled diets, you can reduce the portion to 50 grams to limit carb intake while still benefiting from their fiber and protein.
How do Kichererbsen compare to other legumes like lentils or black beans?
Kichererbsen are higher in fiber and slightly higher in calories compared to lentils, but lower in protein overall. For example, lentils contain around 9 grams of protein per 100 grams and have fewer carbs. Black beans offer similar protein content but slightly less fiber than Kichererbsen, making chickpeas a great option for digestive health.
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.
