1 serving (30 grams) contains 107 calories, 5.7 grams of protein, 1.8 grams of fat, and 18.3 grams of carbohydrates.
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Nutrition Information
Calories |
534 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9 g | 11% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 364.5 mg | 15% | |
| Total Carbohydrates | 91.5 g | 33% | |
| Dietary Fiber | 25.5 g | 91% | |
| Sugars | 15 g | ||
| protein | 28.5 g | 57% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 67.5 mg | 5% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1312.5 mg | 27% | |
* 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 Roasted garbanzo beans
Garbanzo beans, also known as chickpeas, are a staple legume with origins traced to the Middle East and Mediterranean regions, where they have been cultivated for thousands of years. When roasted, garbanzo beans take on a crunchy texture and nutty flavor, making them a versatile snack or addition to salads and bowls. Nutritionally, roasted garbanzo beans are rich in plant-based protein, dietary fiber, and essential minerals like magnesium, iron, and phosphorus. They also offer a moderate amount of complex carbohydrates and are naturally low in fat, making them a nutrient-dense choice for both energy and satiety.
Health Benefits
- High in dietary fiber (6 grams per 1/2 cup roasted) which supports digestive health and helps regulate blood sugar levels.
- Rich in plant-based protein (7 grams per 1/2 cup roasted), supporting muscle growth, repair, and overall satiety.
- Contains iron (approximately 2.4 mg per 1/2 cup roasted), essential for oxygen transport in the blood and reducing the risk of anemia.
Dietary Considerations
Selection and Storage
Store roasted garbanzo beans in an airtight container in a cool, dry place for up to two weeks to maintain their freshness and crunch.
Common Questions About Roasted garbanzo beans Nutrition
Are roasted garbanzo beans high in protein?
Yes, roasted garbanzo beans are a good source of plant-based protein. One cup (164 grams) contains about 15 grams of protein, making them an excellent snack for muscle repair and growth, especially for vegetarians and vegans.
Can I eat roasted garbanzo beans on a keto diet?
Roasted garbanzo beans are not suitable for a strict keto diet due to their carbohydrate content. A one-cup serving contains approximately 45 grams of carbs, including 12 grams of fiber, which can exceed the daily carb limit for ketogenic diets.
What are the health benefits of roasted garbanzo beans?
Roasted garbanzo beans are rich in fiber (about 12 grams per cup) and protein, promoting digestive health and sustained energy. They also contain essential nutrients like folate, manganese, and iron, supporting heart health and brain function. However, excessive consumption may lead to bloating in sensitive individuals due to their fiber content.
How many roasted garbanzo beans should I eat in one serving?
A recommended serving size for roasted garbanzo beans is about half a cup (82 grams), which provides approximately 120-150 calories, 7-8 grams of protein, and 6 grams of fiber. This portion is great for a satisfying snack while keeping calories and nutrients balanced.
How do roasted garbanzo beans compare to nuts as a snack?
Roasted garbanzo beans are lower in fat but higher in carbohydrates compared to nuts, making them a lower-calorie option. For example, half a cup of roasted garbanzo beans contains about less than 5 grams of fat, whereas the same serving of almonds contains 14 grams of fat. Garbanzo beans provide more fiber and protein per calorie, whereas nuts are richer in heart-healthy fats.
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.
