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
|
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 |
Fiber ⓘHigher in Fiber content than 87% of foods
Folate ⓘHigher in Folate content than 80% of foods
Iron ⓘHigher in Iron content than 78% of foods
Folate, food ⓘHigher in Folate, food content than 78% of foods
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.269 g
Monounsaturated Fat:
0.583 g
Polyunsaturated fat:
1.156 g
Fiber content ratio for Chickpeas
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 Orange
|
| Protein | 8.86g | 21% | 47% |
3.1 times more than Broccoli
|
| Fats | 2.59g | 4% | 64% |
12.9 times less than Cheddar Cheese
|
| Vitamin C | 1.3mg | 1% | 39% |
40.8 times less than Lemon
|
| Net carbs | 19.82g | N/A | 32% |
2.7 times less than Chocolate
|
| Carbs | 27.42g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.89mg | 36% | 22% |
1.1 times more than Beef
|
| Calcium | 49mg | 5% | 34% |
2.6 times less than Milk
|
| Potassium | 291mg | 9% | 39% |
2 times more than Cucumber
|
| Magnesium | 48mg | 11% | 23% |
2.9 times less than Almond
|
| Sugar | 4.8g | N/A | 48% |
1.9 times less than Coca-Cola
|
| Fiber | 7.6g | 30% | 13% |
3.2 times more than Orange
|
| Copper | 0.35mg | 39% | 23% |
2.5 times more than Shiitake
|
| Zinc | 1.53mg | 14% | 45% |
4.1 times less than Beef
|
| Phosphorus | 168mg | 24% | 48% |
1.1 times less than Chicken meat
|
| Sodium | 7mg | 0% | 87% |
70 times less than White Bread
|
| Vitamin A | 27IU | 1% | 56% |
618.7 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.35mg | 2% | 64% |
4.2 times less than Kiwifruit
|
| Selenium | 3.7µg | 7% | 70% | |
| Manganese | 1.03mg | 45% | 32% | |
| Vitamin B1 | 0.12mg | 10% | 44% |
2.3 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 77% |
2.1 times less than Avocado
|
| Vitamin B3 | 0.53mg | 3% | 77% |
18.2 times less than Turkey meat
|
| Vitamin B5 | 0.29mg | 6% | 75% |
4 times less than Sunflower seed
|
| Vitamin B6 | 0.14mg | 11% | 57% |
1.2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 4µg | 3% | 58% |
25.4 times less than Broccoli
|
| Folate | 172µg | 43% | 20% |
2.8 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.27g | 1% | 75% |
21.9 times less than Beef
|
| Monounsaturated Fat | 0.58g | N/A | 70% |
16.8 times less than Avocado
|
| Polyunsaturated fat | 1.16g | N/A | 42% |
40.8 times less than Walnut
|
| Tryptophan | 0.09mg | 0% | 80% |
3.6 times less than Chicken meat
|
| Threonine | 0.33mg | 0% | 77% |
2.2 times less than Beef
|
| Isoleucine | 0.38mg | 0% | 77% |
2.4 times less than Salmon raw
|
| Leucine | 0.63mg | 0% | 79% |
3.9 times less than Tuna
|
| Lysine | 0.59mg | 0% | 75% |
1.3 times more than Tofu
|
| Methionine | 0.12mg | 0% | 82% |
1.2 times more than Quinoa
|
| Phenylalanine | 0.48mg | 0% | 76% |
1.4 times less than Egg
|
| Valine | 0.37mg | 0% | 80% |
5.5 times less than Soybean raw
|
| Histidine | 0.24mg | 0% | 77% |
3.1 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 164
% Daily Value*
5%
Total Fat
3g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.