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 chiches
Pois chiches, commonly known as chickpeas or garbanzo beans, are a legume with origins tracing back to the Middle East and Mediterranean regions over 7,000 years ago. A staple in global cuisines like Indian, Middle Eastern, and North African, chickpeas are renowned for their nutty flavor and versatility. Nutritionally, they are an excellent source of plant-based protein, with about 14.5 grams per cooked cup (164 grams). They are also rich in dietary fiber, providing roughly 12.5 grams per cup, and contain substantial amounts of iron, folate, magnesium, and manganese. Chickpeas are low in fat and have a low glycemic index, making them an ideal food for energy and long-lasting fullness. Their nutritional density qualifies them as a powerhouse component in both traditional and modern diets.
Health Benefits
- Helps maintain digestive health due to high dietary fiber content (12.5g per cooked cup).
- Supports energy metabolism and red blood cell production with significant iron content (4.7 mg per cup, fulfilling 26% of daily needs).
- Promotes heart health with magnesium (78 mg per cup) and potassium (276 mg per cup), which regulate blood pressure.
- Fosters healthy fetal development with abundant folate (282 mcg per cup, covering 71% of daily needs).
- Provides a substantial plant-based protein source (14.5g per cup), supporting muscle growth and repair.
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 refrigerated in an airtight container and consumed within 3-5 days. Soaking dried chickpeas before cooking reduces cooking time and improves digestibility.
Common Questions About Pois chiches Nutrition
Are pois chiches high in protein?
Yes, pois chiches (chickpeas) are an excellent source of plant-based protein, providing approximately 14.5 grams of protein per cooked cup (164 grams). This makes them a great choice for vegans and vegetarians seeking protein-rich foods.
Can I eat pois chiches on a keto diet?
Pois chiches may not be ideal for a strict keto diet due to their relatively high carbohydrate content. A cooked cup contains around 45 grams of carbohydrates, with 12 grams being dietary fiber, leaving a net carb count of approximately 33 grams.
What are the health benefits of pois chiches?
Pois chiches are rich in fiber, protein, and several essential nutrients like iron, folate, and magnesium. They can support digestive health, help manage blood sugar levels due to their low glycemic index, and contribute to heart health by lowering cholesterol levels.
How much pois chiches should I eat in one serving?
A typical serving size is about half a cup (82 grams cooked), which contains roughly 135 calories, 7 grams of protein, and 22 grams of carbohydrates. Adjust serving sizes based on your dietary goals and caloric needs.
How do pois chiches compare to other legumes like lentils or black beans?
Pois chiches are slightly higher in calories and carbohydrates compared to lentils and black beans, but they offer comparable amounts of protein and fiber. They have a milder, nutty flavor, making them versatile in salads, soups, and dips like hummus.
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.
