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Chickpeas - Nutrition Facts and detailed Analysis
85

Chickpeas

Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Raw has a high-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B6, Thiamin and Folate.

The food contains 60.65g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 19.3 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is average.

It gives a good yield of Iron at 6.24 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for Chickpeas (Garbanzo Beans, Bengal Gram), Mature Seeds, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein21%
 Calories from Fat15%
 Calories from Carbs65%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Thiamin
  • No Cholesterol
  • Low in Saturated Fat
  • Very high in Dietary Fiber

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A67 IU1.3%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent3 mcg
Alpha Carotene0 mcg
Beta Carotene40 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin0 mcg
Vitamin C4 mg6.7%Top 30%High
Vitamin E0.82 mg2.7%Top 30%High
Vitamin K9 mcg11.2%Top 30%High
Thiamin0.48 mg31.8%Top 30%High
Riboflavin0.21 mg12.5%Mid 40%Average
Niacin1.5 mg7.7%Mid 40%Average
Vitamin B60.54 mg26.8%Top 30%High
Folate557 mcg139.3%Top 10%Very High
Food Folate557 mcg
Folic Acid0 mcg
Dietary Folate Equivalents557 mcg
Vitamin B120 mcg
Pantothenic Acid1.6 mg15.9%Top 10%Very High
Choline95.2 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium105 mg10.5%Top 30%High
Iron6.2 mg34.7%Top 10%Very High
Magnesium115 mg28.8%Top 10%Very High
Phosphorus366 mg36.6%Top 10%Very High
Potassium875 mg25%Top 10%Very High
Sodium24 mg1%Bottom 30%Low
Zinc3.4 mg22.9%Top 30%High
Copper0.85 mg42.4%Top 10%Very High
Manganese2.2 mg110.2%Top 10%Very High
Selenium8.2 mcg11.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate60.6 g20.2%Top 30%High
Dietary Fiber17.4 g69.6%Top 10%Very High
Sugars10.7 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein19.3 g38.6%Top 30%High
Tryptophan185 mg
Threonine716.1 mg
Isoleucine828 mg
Leucine1374.1 mg
Lysine1291.1 mg
Methionine253 mg
Cystine259 mg
Phenylalanine1034.1 mg
Tyrosine478.9 mg
Valine809 mg
Arginine1818.9 mg
Histidine531 mg
Alanine828 mg
Aspartic Acid2270.3 mg
Glutamic Acid3374.7 mg
Glycine803.1 mg
Proline796.9 mg
Serine972.9 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat6 g9.3%Mid 40%Average
Saturated Fat0.63 g3.1%Mid 40%Average
Monounsaturated Fat1.4 g
Polyunsaturated Fat2.7 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids101 mg
Total Omega 6 Fatty Acids2593.2 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water11.5 g
Ash2.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 364 Calories from Fat 51

% Daily Value *

Total Fat 6 g 9.3%

Saturated Fat 0.63 g 3.1%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 24 mg 1%

Total Carbohydrates 60.6 g 20.2%

Dietary Fiber 17.4 g69.6%

Sugars 10.7 g

Protein 19.3 g 38.6%

Vitamin A 1.3% Vitamin C 6.7%

Calcium 10.5% Iron 34.7%

*Based on a 2000 Calorie diet

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Protein 4.9 g | Carbs 22.6 g | Fat 1.1 g

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Per 100g | Calories 164
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Protein 22 g | Carbs 60.7 g | Fat 2.6 g

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