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Chickpeas nutrition: calories, carbs, GI, protein, fiber, fats

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Chickpeas

Chickpeas
Glycemic index ⓘ Source:
Check out our full article on Chickpeas glycemic index
Check out our Glycemic index chart page for the full list.
36 (low)
Calories ⓘ Calories per 100-gram serving 164
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 19.82 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 2.6 (acidic)
Oxalates ⓘ https://www.mdpi.com/2304-8158/12/17/3201 14mg
TOP 13% Fiber ⓘHigher in Fiber content than 87% of foods
TOP 20% Folate ⓘHigher in Folate content than 80% of foods
TOP 22% Iron ⓘHigher in Iron content than 78% of foods
TOP 22% Folate, food ⓘHigher in Folate, food content than 78% of foods
TOP 23% Magnesium ⓘHigher in Magnesium content than 77% of foods

Chickpeas calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 164
Calories in 1 cup 269 164 g

Chickpeas Glycemic index (GI)

Source:
Check out our full article on Chickpeas glycemic index
Check out our Glycemic index chart page for the full list.
36

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 109% 35% 72% 26% 1% 42% 118% 135% 21% 24%
Calcium: 49 mg of 1,000 mg 5%
Iron: 2.89 mg of 8 mg 36%
Magnesium: 48 mg of 420 mg 11%
Phosphorus: 168 mg of 700 mg 24%
Potassium: 291 mg of 3,400 mg 9%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 1.53 mg of 11 mg 14%
Copper: 0.352 mg of 1 mg 39%
Manganese: 1.03 mg of 2 mg 45%
Selenium: 3.7 µg of 55 µg 7%
Choline: 42.8 mg of 550 mg 8%

Mineral chart - relative view

Iron
2.89 mg
TOP 22%
Magnesium
48 mg
TOP 23%
Copper
0.352 mg
TOP 23%
Manganese
1.03 mg
TOP 32%
Calcium
49 mg
TOP 34%
Potassium
291 mg
TOP 39%
Zinc
1.53 mg
TOP 45%
Phosphorus
168 mg
TOP 48%
Choline
42.8 mg
TOP 67%
Selenium
3.7 µg
TOP 70%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Vitamin A: 27 IU of 5,000 IU 1%
Vitamin E : 0.35 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.3 mg of 90 mg 1%
Vitamin B1: 0.116 mg of 1 mg 10%
Vitamin B2: 0.063 mg of 1 mg 5%
Vitamin B3: 0.526 mg of 16 mg 3%
Vitamin B5: 0.286 mg of 5 mg 6%
Vitamin B6: 0.139 mg of 1 mg 11%
Folate: 172 µg of 400 µg 43%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 4 µg of 120 µg 3%

Vitamin chart - relative view

Folate
172 µg
TOP 20%
Vitamin C
1.3 mg
TOP 39%
Vitamin B1
0.116 mg
TOP 44%
Vitamin A
27 IU
TOP 56%
Vitamin B6
0.139 mg
TOP 57%
Vitamin K
4 µg
TOP 58%
Vitamin E
0.35 mg
TOP 64%
Vitamin B5
0.286 mg
TOP 75%
Vitamin B2
0.063 mg
TOP 77%
Vitamin B3
0.526 mg
TOP 77%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

9% 3% 27% 60%
Protein:
Daily Value: 18%
8.86 g of 50 g
18%
Fats:
Daily Value: 4%
2.59 g of 65 g
4%
Carbs:
Daily Value: 9%
27.42 g of 300 g
9%
Water:
Daily Value: 3%
60.21 g of 2,000 g
3%
Other:
0.92 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 92% 94% 82% 70% 85% 34% 82% 62% 105%
Tryptophan: 85 mg of 280 mg 30%
Threonine: 329 mg of 1,050 mg 31%
Isoleucine: 380 mg of 1,400 mg 27%
Leucine: 631 mg of 2,730 mg 23%
Lysine: 593 mg of 2,100 mg 28%
Methionine: 116 mg of 1,050 mg 11%
Phenylalanine: 475 mg of 1,750 mg 27%
Valine: 372 mg of 1,820 mg 20%
Histidine: 244 mg of 700 mg 35%

Fat type information

13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g

Fiber content ratio for Chickpeas

18% 28% 55%
Sugar: 4.8 g
Fiber: 7.6 g
Other: 15.02 g

All nutrients for Chickpeas per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 164kcal 8% 56% 3.5 times more than OrangeOrange
Protein 8.86g 21% 47% 3.1 times more than BroccoliBroccoli
Fats 2.59g 4% 64% 12.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 1.3mg 1% 39% 40.8 times less than LemonLemon
Net carbs 19.82g N/A 32% 2.7 times less than ChocolateChocolate
Carbs 27.42g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 2.89mg 36% 22% 1.1 times more than BeefBeef
Calcium 49mg 5% 34% 2.6 times less than MilkMilk
Potassium 291mg 9% 39% 2 times more than CucumberCucumber
Magnesium 48mg 11% 23% 2.9 times less than AlmondAlmond
Sugar 4.8g N/A 48% 1.9 times less than Coca-ColaCoca-Cola
Fiber 7.6g 30% 13% 3.2 times more than OrangeOrange
Copper 0.35mg 39% 23% 2.5 times more than ShiitakeShiitake
Zinc 1.53mg 14% 45% 4.1 times less than BeefBeef
Phosphorus 168mg 24% 48% 1.1 times less than Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 27IU 1% 56% 618.7 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.35mg 2% 64% 4.2 times less than KiwifruitKiwifruit
Selenium 3.7µg 7% 70%
Manganese 1.03mg 45% 32%
Vitamin B1 0.12mg 10% 44% 2.3 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 77% 2.1 times less than AvocadoAvocado
Vitamin B3 0.53mg 3% 77% 18.2 times less than Turkey meatTurkey meat
Vitamin B5 0.29mg 6% 75% 4 times less than Sunflower seedSunflower seed
Vitamin B6 0.14mg 11% 57% 1.2 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 4µg 3% 58% 25.4 times less than BroccoliBroccoli
Folate 172µg 43% 20% 2.8 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.27g 1% 75% 21.9 times less than BeefBeef
Monounsaturated Fat 0.58g N/A 70% 16.8 times less than AvocadoAvocado
Polyunsaturated fat 1.16g N/A 42% 40.8 times less than WalnutWalnut
Tryptophan 0.09mg 0% 80% 3.6 times less than Chicken meatChicken meat
Threonine 0.33mg 0% 77% 2.2 times less than BeefBeef
Isoleucine 0.38mg 0% 77% 2.4 times less than Salmon rawSalmon raw
Leucine 0.63mg 0% 79% 3.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.59mg 0% 75% 1.3 times more than TofuTofu
Methionine 0.12mg 0% 82% 1.2 times more than QuinoaQuinoa
Phenylalanine 0.48mg 0% 76% 1.4 times less than EggEgg
Valine 0.37mg 0% 80% 5.5 times less than Soybean rawSoybean raw
Histidine 0.24mg 0% 77% 3.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 164
% Daily Value*
5%
Total Fat 3g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
9%
Total Carbohydrate 27g
32%
Dietary Fiber 8g
Total Sugars g
Includes ? g Added Sugars
Protein 9g
Vitamin D 0mcg 0%

Calcium 49mg 5%

Iron 3mg 38%

Potassium 291mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Chickpeas nutrition infographic

Chickpeas nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.