Chickpea nutrition facts reveal that it offers more nutrition per chickpea calories. It is also called garbanzo beans or chana. Let’s look at chickpeas proteins, carbs in chickpeas and other nutrients.
Chana or Chickpea (scientifically referred as Cicer arietinum) is the cultivated legume. Chickpeas is thought to have originated in Turkey and Syria. Chickpeas are one of the oldest cultivated species with an archaeological evidence from 7500 BC. India is one of the major producers of chickpeas in the world. Chickpeas is thought to have brought in India from its birthplace about 4000 years ago [PMID: 31146372].
Highlights of chickpea nutrition facts
a. Chickpeas has anti-inflammatory properties
Isoflavones such as glycitein, daidzein, genistein, biochanin A, equol and formononetin have demonstrated to arrest inflammation. A diet rich in isoflavones is recommended by experts as a parallel approach to prevent, treat diseases caused by inflammation [PMID: 29141545].
b. Chickpeas contains antioxidant compounds
Isoflavones found in chickpeas are known for their antioxidant potential. Formononetin and biochanin A, the isoflavones (phenolic compounds) found in chickpeas are known to reduce and exhibit a protecting effect against oxidative stress. (https://www.sciencedirect.com/science/article/pii/S0924224418302516)
In fact, germination of chickpeas process further increases the total phenolic content and antioxidant capacity of legumes such as chickpeas. Experts have observed an exponential increase in the isoflavone contents of chickpeas [PMID: 22816801].
c. Chickpea’s nutrients have anti-cancer effects
Chickpeas are nutritious and rich in polyphenols. These polyphenols have anti-inflammatory, anti-carcinogenic, antioxidant and anti-allergic properties [PMID: 28941672]. Further chickpeas are also high in fiber. Increase in fiber intake may reduce the risk of colorectal cancer [PMID: 12737858].
d. Chickpeas is a good alternative to soybean
Soybean is the only vegetarian legume source that has protein richness of more than 40%. Second to it is chickpeas protein which contains 25% of total energy.
Chickpeas contains good amount of flavonoids such as isoflavone and the quantities are comparable with that of soybean. If you want an alternative to soybean, you can consider chickpeas as a substitute for isoflavone.
e. Chickpeas can be you good Weight management food
Chickpeas protein and dietary fiber are one of the highest in their category – two nutrients essential for a weight management program. Chickpeas are loaded with protein, which is good for your health. They have more protein than any other grain or vegetable.
Eating high protein foods increases satiety which makes you feel full even with small portion of food.
Further higher content of fiber in chickpeas gives you feeling of fullness. Adding chickpeas recipes will help you design low calorie veg diet plan without compromising the days protein and fiber requirements.
f. Chickpeas help control carb uptake in Type-2 Diabetes
Increasing fiber intake in diabetic diet is recommended as a diabetes management strategy by experts [PMID: 22218620].
Chickpeas are also a low glycemic index food. That is, they keep your blood sugar low even after you eat them.
Chickpeas are high in fiber. High fiber foods is found to have reduce blood sugar levels and HbA1C levels [PMID: 22218620] and may reduce the risk of diabetes and associated risk of heart disease.
If you have diabetes, you can consider chickpeas recipes in your diet.
g. Eating Garbanzo beans (chickpeas) Improve digestion.
The fiber in the food we eat is a food for good bacteria in the gut. Thus, high fiber foods are beneficial for gut health. When your gut is healthy, your digestion will be better. Garbanzo beans have good amount of fiber necessary to support your gut health.
h. Chickpeas helps to reduce cholesterol.
One recent study even demonstrated that the chickpeas lower cholesterol levels more than many other foods with similar amounts of fiber, including broccoli, nuts, eggs and oatmeal.
i. May reduce the risk of heart disease
Because of the compounds presents in the chickpeas and their anti-inflammatory and antioxidant properties adding chickpeas may result in reduced inlamation, lower HDL and better managed sugar levels. All of these factors may be helpful in reducing your risk of heart disease.
Chickpeas are naturally low in sodium but high in potassium, making them an excellent choice for substituting with other foods, especially meats. The high level of potassium is good for the heart and brain.
j. Chana nutrition shows it is rich in other nutrients too
There are many other health benefits of chickpeas that make them a healthy addition to your diet.
The nutritional values of chickpea from IFCT show that chickpeas are rich in nutrients that your body needs, such as calcium, iron, magnesium, phosphorus, zinc, vitamins B, C, D and E, and potassium.
Chickpeas are good sources of fiber, vitamins A, C, potassium and folate, which are important for maintaining health in the elderly and for preventing cancer. They are also high in vitamins B-12, folic acid, and fiber, so eating chickpeas is like getting plenty of vitamins and minerals in one nutritious meal.
Chana are also high in vitamin E. Just 100 gram of chana provides 114% of day’s vitamin E requirements. Vitamin E is known to prevent free radical damage and stimulate immune cell activity.
Garbanzo beans are high in soluble fiber and potassium. 100 grams of garbanzo beans provides 25% of day’s soluble fiber and 20% of potassium of the day which are essential vitamins for maintaining health. Potassium helps regulate blood pressure and may reduce the risk of stroke and cancer.
Thus, a single serving of chickpea could provide a significant amount of the recommended daily allowance (RDA) of numerous minerals.
Chickpea Nutrition Facts
Chickpeas macros
a. Chickpeas Calories – 286.84 kCal, which is 14.34 % of the daily value for RDA of 2000 kCal,
b. Chickpeas Protein – 18.77 gm, that is 25.03 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 26.17 % of calories of Chickpeas.
c. Carbs in Chickpeas – 39.56 gm, around 14.39 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs forms 55.17 % of calories of Chickpeas.
d. Fats in Chickpeas – 5.11 gm, approximately 7.66 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 16.03 % of calories of Chickpeas.
e. Fiber in Chickpeas – 25.22 gm, nearly 66.37 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 2.52 gm, roughly 25.20 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.99 gm, which is 1.65 % of the daily value for RDA of 60 gm,
Vitamins in Chickpeas
a. Vitamin A – 14.33 mcg, roughly 1.59 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.37 mg, almost 30.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.24 mg, which is 18.46 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 2.10 mg, that is 13.13 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.36 mg, around 27.69 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 0.93 mcg, almost 3.10 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 233.00 mcg, approximately 58.25 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.93 mcg, almost 38.60 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 1.72 mg, which is 114.67 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 2.10 mcg, that is 1.75 % of the daily value for RDA of 120 mcg,
Minerals in Chickpeas
a. Calcium – 150.00 mg, around 15.00 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 267.00 mg, approximately 38.14 % of the daily value for RDA of 700 mg,
c. Iron – 6.78 mg, nearly 84.75 % of the daily value for RDA of 8 mg,
d. Magnesium – 160.00 mg, roughly 40.00 % of the daily value for RDA of 400 mg,
e. Copper – 850.00 mcg, almost 94.44 % of the daily value for RDA of 900 mcg,
f. Manganese – 2.71 mg, which is 117.83 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.06 mcg, that is 0.13 % of the daily value for RDA of 45 mcg,
h. Zinc – 3.37 mg, around 30.64 % of the daily value for RDA of 11 mg,
i. Chromium – 15.00 mcg, approximately 42.86 % of the daily value for RDA of 35 mcg,
j. Selenium – 41.23 mcg, nearly 74.96 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 935.00 mg, around 19.89 % of the daily value for RDA of 4700 mg,
m. Sodium – 26.56 mg, approximately 1.77 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 117.00 mg, nearly 19.50 % of the daily value for RDA of 600 mg,
o. Omega 6 – 2,220.00 mg, roughly 370.00 % of the daily value for RDA of 600 mg
Chickpeas provide satiety
Because chickpeas have a high daily value for all of the nutrients and vitamins listed above, it is not only delicious but filling as well. They hold up to 12 times their own weight in water when in cookery mode, so eating a serving of chickpeas is less like filling your stomach and more like filling your mouth.
Plus, because they are made from whole plant-based proteins, there is very little fat, sodium or cholesterol in the chickpeas, making them healthy for everybody, especially for people watching their weight or who have health problems. This is one of the many health benefits of eating chickpeas on a regular basis.
Roasted chickpea nutrition facts
a. Roasted chickpeas macros
a. Roasted chickpeas calories – 369 kCal, which is 18.45 % of the daily value for RDA of 2000 kCal,
b. Roasted chickpeas Protein – 22.5 gm, that is 30.00 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
c. Protein forms 24.39 % of calories of Roasted chickpeas
d. Carbs in chickpeas, roasted – 58.1 gm, around 21.13 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
e. Carbs forms 62.98 % of calories of Roasted chickpeas
f. Fats in Roasted chickpeas – 5.2 gm, approximately 7.80 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
g. Fats forms 12.68 % of calories of Roasted chickpeas
h. Fiber in Roasted chickpeas – 16 gm, nearly 42.11 % of the daily value for RDA of 38 gm,
Vitamins in Roasted chickpeas
a. Vitamin A – 113 mcg, roughly 12.56 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.2 mg, almost 16.67 % of the daily value for RDA of 1.2 mg,
c. Vitamin B3 – 1.3 mg, that is 8.13 % of the daily value for RDA of 16 mg,
d. Vitamin B9 – 139 mcg, approximately 34.75 % of the daily value for RDA of 400 mcg,
Minerals in Roasted chickpeas
a. Calcium – 58 mg, around 5.80 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 340 mg, approximately 48.57 % of the daily value for RDA of 700 mg,
c. Iron – 9.5 mg, nearly 118.75 % of the daily value for RDA of 8 mg
Adding chickpeas in your diet
Chana (Garbanzo Beans) is a nutritious legume and there are various ways of adding chana in your veg diet plans. There are many dishes as per the cultures in the world. India especially crazy about chickpeas and there are more than 50 shades of chickpea recipes that can be seen in different parts of the worlds.
Chickpeas is part of Indian cusine in different forms. Whole chickpeas (chana) are used to make curries, bowls and salads. Split chickpeas are added in stews or snacks. Roasted chickpeas in whole and split form are eaten as snacks or added in flakes (chiwada).
Chickpeas are more often used as a flour (besan) many fried foods such as vada pav, chakli or pakoda and many more are coated with chickpea flour which gives
Following are the few dishes prepared in India using chickpeas or its flour
- Sweet barfi, besan laddu, Mysore pak, Jalebi, Son papdi and more
- Potato Vada (bonda)
- Batata Bhaji, onion pakodas
- Sweet Bundi ladu
- Salty bundi
- Chakli
- Chana dal and Chana masala
- Dhokla
- Shev, khaman
- Besan, pithla, chila or dosa
- Range of chickpea salads
However, beware that many of the dishes may contain sugar, salt and oil. Hence it is necessary to control the calories intake by managing the portion.
Can I eat chickpeas everyday?
Chickpeas are high in fibers. Just 100 grams of chickpeas provides you more than 66% of your fiber requirements per day. You can eat smaller amount of chickpeas regularly and however you need to drink plenty of water in order to avoid choking.
Are chickpeas inflammatory?
Chickpeas are not inflammatory. On contrary, chickpeas contain Biochanin A which is a derivative of genistein. This compound is observed to reduce inflammation of cartilage tissues in arteries [PMID: 25398247].
Can chickpeas help you lose weight?
If you are wondering can chickpeas help you lose weight? Then the answer is yes. Adding chickpeas in your diet may help you a diet plan that is low in calories, high in protein and fiber and also provide most of the required nutrition.
Chickpeas calories are moderate as compared to the nutrition you receive by eating small amount of chickpeas.
Just 150 grams of raw chickpeas contain the full daily value of fiber. Better still, they load both insoluble and soluble fiber, which both help lower LDL cholesterol too. Consider adding chickpeas in moderation in your veg diet plans.
Summary
Chickpeas nutrition facts shows that are an excellent choice for legumes, a staple of many diets. They are versatile and taste great. Chickpeas calories are low as compared to the nutrition that you receive and provide satiety. If you haven’t tried chickpeas, grab a bowl of dried chickpeas cook them into a pressure cooker until they become tender, add chopped veggies of your choice and a handful of salsa or sauces and enjoy a low fat, high protein, high fiber and low calorie meal that will leave you feeling great.
