Protein
Cooked chickpeas
Nutrition facts
Serving: 1 cup cooked (165 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 271 kcal | |
| Protein | 14.7 g | |
| Carbs | 45.2 g | |
| Fibre | 12.5 g | 45 % |
| Sugars | 7.9 g | 8 % |
| Fat | 4.3 g | 6 % |
| Saturated fat | 0.5 g | 2 % |
| Sodium | 12 mg | 1 % |
| Manganese | 2 mg | 74 % |
| Folate | 284 µg | 71 % |
| Copper | 1 mg | 64 % |
| Iron | 5 mg | 26 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- As with all legumes, the iron is non-heme: a source of vitamin C in the same meal increases its absorption.
- 45% of the daily value for fibre and 71% for folate per portion, two nutrients where chickpeas stand out.
Preparation
Canned, draining and rinsing removes a good part of the added sodium, around 40% according to an often-cited study on canned legumes; cooked at home from dried chickpeas, sodium is entirely under your control.
Sources
- Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- USDA FoodData Central, SR Legacy (Chickpeas, mature seeds, cooked, boiled, without salt)
- Hurrell and Egli, 2010 (American Journal of Clinical Nutrition, dietary iron bioavailability)
- Duyff, Mount and Jones, 2011 (sodium reduction in canned legumes by draining and rinsing)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.