Chickpea Nutrition

Elise Deming, RDN
Chickpeas in a bowl

Chickpeas, also known as garbanzo beans, are a legume that are growing in popularity in today's western culinary world. Not only do these beans provide endless opportunities for creative cuisine, but they also offer a wide variety of nutrients for those that consume them.

Chickpea Macronutrients

Chickpeas contain numerous macronutrient that help maintain energy and fullness. One cup of boiled chickpeas contains 269 calories, 14.5 grams of protein, 4.2 grams of fat, 44.9 grams of carbohydrate, and 12.5 grams of fiber. These macronutrients make 1 cup of chickpeas an excellent source of healthy plant-based carbohydrates.

Micronutrients Found in Chickpeas

These legumes also provide a vast amount of useful micronutrients. One cup of boiled chickpeas contains 80 milligrams of calcium, 4.74 milligrams of iron, 79 milligrams of magnesium, 477 milligrams of potassium, and 282 micrograms of folate. These values make chickpeas a good source of magnesium and an excellent source of iron and folate.

Does the Form Matter?

Chickpeas are typically purchased in two forms: dried or canned. The form usually doesn't alter the macro or micronutrient content of the bean as they must be soaked or cooked to consume. However, canned chickpeas often contain much more sodium than if you purchase dried chickpeas and soak and cook them yourself. Canned chickpeas can contain 130 to 200 grams of sodium per cup, whereas dried and cooked chickpeas contain around 11 grams of sodium per cup. If purchasing canned beans, the best practice to to rinse them before using to minimize sodium content.

Nutritious Chickpeas

The chickpea is a nutritious legume rich in protein, healthy carbohydrate, fiber, folate, iron, and magnesium. Any form of chickpeas offer mostly consistent nutrients. This bean can easily be added to any diet in soups, salads, or entrees for enjoyment.

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Chickpea Nutrition