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Chickpea raw nutrition: calories, carbs, GI, protein, fiber, fats

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Chickpea raw

Chickpea raw
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
36 (low)
Glycemic load 37 (high)
Calories ⓘ Calories per 100-gram serving 378
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 50.75 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (200 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. 1.5 (acidic)
TOP 8% Potassium ⓘHigher in Potassium content than 92% of foods
TOP 9% Fiber ⓘHigher in Fiber content than 91% of foods
TOP 13% Iron ⓘHigher in Iron content than 87% of foods
TOP 15% Carbs ⓘHigher in Carbs content than 85% of foods
TOP 16% Folate ⓘHigher in Folate content than 84% of foods

Chickpea raw calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 378
Calories in 1 cup 756 200 g
Calories in 1 tbsp 47 12.5 g

Chickpea raw Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
36

Chickpea raw Glycemic load (GL)

37

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0% 55%
Calcium: 57 mg of 1,000 mg 6%
Iron: 4.31 mg of 8 mg 54%
Magnesium: 79 mg of 420 mg 19%
Phosphorus: 252 mg of 700 mg 36%
Potassium: 718 mg of 3,400 mg 21%
Sodium: 24 mg of 2,300 mg 1%
Zinc: 2.76 mg of 11 mg 25%
Copper: 0.656 mg of 1 mg 73%
Manganese: 21.306 mg of 2 mg 926%
Selenium: 0 µg of 55 µg 0%
Choline: 99.3 mg of 550 mg 18%

Mineral chart - relative view

Potassium
718 mg
TOP 8%
Iron
4.31 mg
TOP 13%
Magnesium
79 mg
TOP 17%
Copper
0.656 mg
TOP 18%
Phosphorus
252 mg
TOP 22%
Manganese
21.306 mg
TOP 25%
Calcium
57 mg
TOP 31%
Zinc
2.76 mg
TOP 32%
Choline
99.3 mg
TOP 51%
Sodium
24 mg
TOP 80%
Selenium
0 µg
TOP 100%

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 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A: 67 IU of 5,000 IU 1%
Vitamin E : 0.82 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 90 mg 4%
Vitamin B1: 0.477 mg of 1 mg 40%
Vitamin B2: 0.212 mg of 1 mg 16%
Vitamin B3: 1.541 mg of 16 mg 10%
Vitamin B5: 1.588 mg of 5 mg 32%
Vitamin B6: 0.535 mg of 1 mg 41%
Folate: 557 µg of 400 µg 139%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 9 µg of 120 µg 8%

Vitamin chart - relative view

Folate
557 µg
TOP 16%
Vitamin B1
0.477 mg
TOP 18%
Vitamin B6
0.535 mg
TOP 23%
Vitamin B5
1.588 mg
TOP 29%
Vitamin C
4 mg
TOP 31%
Vitamin B2
0.212 mg
TOP 42%
Vitamin A
67 IU
TOP 46%
Vitamin E
0.82 mg
TOP 49%
Vitamin K
9 µg
TOP 51%
Vitamin B3
1.541 mg
TOP 62%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

21% 7% 62% 8% 3%
Protein:
Daily Value: 41%
20.47 g of 50 g
41%
Fats:
Daily Value: 9%
6.04 g of 65 g
9%
Carbs:
Daily Value: 21%
62.95 g of 300 g
21%
Water:
Daily Value: 0%
7.68 g of 2,000 g
0%
Other:
2.86 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 215% 219% 189% 161% 197% 78% 190% 143% 243%
Tryptophan: 200 mg of 280 mg 71%
Threonine: 766 mg of 1,050 mg 73%
Isoleucine: 882 mg of 1,400 mg 63%
Leucine: 1465 mg of 2,730 mg 54%
Lysine: 1377 mg of 2,100 mg 66%
Methionine: 270 mg of 1,050 mg 26%
Phenylalanine: 1103 mg of 1,750 mg 63%
Valine: 865 mg of 1,820 mg 48%
Histidine: 566 mg of 700 mg 81%

Fat type information

13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g

Fiber content ratio for Chickpea raw

17% 19% 64%
Sugar: 10.7 g
Fiber: 12.2 g
Other: 40.05 g

All nutrients for Chickpea raw per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 378kcal 19% 18% 8 times more than OrangeOrange
Protein 20.47g 49% 23% 7.3 times more than BroccoliBroccoli
Fats 6.04g 9% 47% 5.5 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4mg 4% 31% 13.3 times less than LemonLemon
Net carbs 50.75g N/A 18% 1.1 times less than ChocolateChocolate
Carbs 62.95g 21% 15% 2.2 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 4.31mg 54% 13% 1.7 times more than BeefBeef
Calcium 57mg 6% 31% 2.2 times less than MilkMilk
Potassium 718mg 21% 8% 4.9 times more than CucumberCucumber
Magnesium 79mg 19% 17% 1.8 times less than AlmondAlmond
Sugar 10.7g N/A 38% 1.2 times more than Coca-ColaCoca-Cola
Fiber 12.2g 49% 9% 5.1 times more than OrangeOrange
Copper 0.66mg 73% 18% 4.6 times more than ShiitakeShiitake
Zinc 2.76mg 25% 32% 2.3 times less than BeefBeef
Phosphorus 252mg 36% 22% 1.4 times more than Chicken meatChicken meat
Sodium 24mg 1% 80% 20.4 times less than White BreadWhite Bread
Vitamin A 67IU 1% 46% 249.3 times less than CarrotCarrot
Vitamin A RAE 3µg 0% 62%
Vitamin E 0.82mg 5% 49% 1.8 times less than KiwifruitKiwifruit
Selenium 0µg 0% 100%
Manganese 21.31mg 926% 25%
Vitamin B1 0.48mg 40% 18% 1.8 times more than Pea rawPea raw
Vitamin B2 0.21mg 16% 42% 1.6 times more than AvocadoAvocado
Vitamin B3 1.54mg 10% 62% 6.2 times less than Turkey meatTurkey meat
Vitamin B5 1.59mg 32% 29% 1.4 times more than Sunflower seedSunflower seed
Vitamin B6 0.54mg 41% 23% 4.5 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 9µg 8% 51% 11.3 times less than BroccoliBroccoli
Folate 557µg 139% 16% 9.1 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.6g 3% 67% 9.8 times less than BeefBeef
Monounsaturated Fat 1.38g N/A 60% 7.1 times less than AvocadoAvocado
Polyunsaturated fat 2.73g N/A 26% 17.3 times less than WalnutWalnut
Tryptophan 0.2mg 0% 65% 1.5 times less than Chicken meatChicken meat
Threonine 0.77mg 0% 66% 1.1 times more than BeefBeef
Isoleucine 0.88mg 0% 64% Equal to Salmon rawSalmon raw
Leucine 1.47mg 0% 66% 1.7 times less than Tuna BluefinTuna Bluefin
Lysine 1.38mg 0% 68% 3 times more than TofuTofu
Methionine 0.27mg 0% 73% 2.8 times more than QuinoaQuinoa
Phenylalanine 1.1mg 0% 50% 1.7 times more than EggEgg
Valine 0.87mg 0% 68% 2.3 times less than Soybean rawSoybean raw
Histidine 0.57mg 0% 65% 1.3 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 378
% Daily Value*
9%
Total Fat 6g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 24mg
21%
Total Carbohydrate 63g
48%
Dietary Fiber 12g
Total Sugars g
Includes ? g Added Sugars
Protein 20g
Vitamin D 0mcg 0%

Calcium 57mg 6%

Iron 4mg 50%

Potassium 718mg 21%

*
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

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/173756/nutrients

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