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 |
328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.2 g | 6% | |
| Saturated Fat | 0.5 g | 2% | |
| 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 | 17.7 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 Pois chiche
Pois chiche, known as chickpeas, are legumes with a rich historical origin tracing back to the Middle East over 7,000 years ago. Commonly used in Mediterranean, Indian, and Middle Eastern cuisines, they are a staple for dishes like hummus, falafel, and curries. Nutritionally, chickpeas are a powerhouse, providing 19 grams of protein per cup (cooked) and being rich in dietary fiber (12.5 grams per cup), as well as vital nutrients like folate, manganese, and iron. They are low in fat, primarily composed of unsaturated fats, making them an excellent choice for balanced eating. Chickpeas also have a low glycemic index, offering steady energy levels without significant spikes in blood sugar.
Health Benefits
- Rich in dietary fiber (12.5g per cup), chickpeas aid digestion and promote gut health.
- Chickpeas are an excellent source of folate (282 mcg per cup), essential for DNA synthesis and prenatal health.
- High iron content (4.7 mg per cup) helps prevent anemia and supports oxygen transport in blood.
- Contains manganese (1.69 mg per cup), contributing to bone health and antioxidant functions.
- Low glycemic index supports steady blood sugar levels, assisting in diabetes management.
Dietary Considerations
Selection and Storage
Store dried chickpeas in a cool, dry place for up to 1 year, and cooked chickpeas in an airtight container in the refrigerator for up to 4 days. Soaking dried chickpeas before cooking enhances their texture and reduces cooking time.
Common Questions About Pois chiche Nutrition
Is pois chiche high in protein?
Yes, pois chiche, or chickpeas, are an excellent source of plant-based protein, providing around 14.5 grams of protein per cooked cup (164 grams). They are a great option for individuals looking to increase their protein intake, especially in vegan and vegetarian diets.
Can I eat pois chiche on a keto diet?
Pois chiche are generally not compatible with a keto diet as they contain around 45 grams of carbohydrates per cooked cup (164 grams), with only about 12 grams of fiber. This makes them too high in net carbs for most keto guidelines, which typically limit daily net carbs to around 20-50 grams.
What are the health benefits of eating pois chiche?
Pois chiche are rich in fiber, which promotes gut health and helps regulate blood sugar levels. They also contain important nutrients like folate (55% of the RDI per cooked cup), iron, and manganese. However, individuals prone to bloating from legumes may want to consume them in moderation.
What is the recommended portion size for pois chiche?
A common serving size for pois chiche is around half a cup (82 grams), which provides approximately 134 calories, 7 grams of protein, and 22 grams of carbohydrates. This portion size allows you to benefit from their nutrients without consuming excess calories or carbs.
How do pois chiche compare to lentils in terms of nutrition?
Both pois chiche and lentils are nutrient-rich legumes, but lentils typically contain more protein (around 18 grams per cooked cup vs. 14.5 grams for chickpeas) and slightly fewer calories. Lentils are also lower in carbohydrates, making them a better choice for individuals following 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.
