Calories in Chickpeas
Chickpeas, also known as garbanzo beans, are a versatile legume packed with plant-based protein and dietary fiber. They offer a nutty flavor and a firm texture, making them a staple in many cuisines worldwide. Their rich nutritional profile supports digestive health and provides sustained energy.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 180 | 9.5g | 30g | 3g |
| 1 10 peas serving (16g) | 1 10 peas serving (16g) | 29 | 1.5g | 4.8g | 0.5g |
| 1 oz dry, yield after cooking (60g) | 1 oz dry, yield after cooking (60g) | 108 | 5.7g | 18g | 1.8g |
| 1 serving (82 g) | 1 serving (82 g) | 148 | 7.8g | 24.6g | 2.5g |
| 1 16 oz can, drained, yields (290g) | 1 16 oz can, drained, yields (290g) | 522 | 27.7g | 86.9g | 8.7g |
Health Benefits
Rich in fiber, aiding digestion and promoting satiety.
Excellent source of plant-based protein, supporting muscle health.
Contains essential minerals like iron, magnesium, and zinc.
Nutrition Tips
- Incorporate chickpeas into salads for added protein and fiber.
- Blend chickpeas into hummus for a healthy dip or spread.
- Roast chickpeas with spices for a crunchy, nutritious snack.
- Add chickpeas to stews, curries, or soups to boost their nutritional value.
- Use chickpea flour as a gluten-free alternative in baking or for making savory pancakes.
GAYA Tracking Tip
For accurate tracking of chickpeas, especially in dishes like hummus or stews, try to estimate the volume or weight of the chickpeas themselves before they are mixed with other ingredients. If using canned, drain them well before measuring.
Frequently Asked Questions
Are chickpeas good for weight loss?+
Yes, chickpeas are beneficial for weight loss due to their high fiber and protein content. These nutrients help you feel full for longer, reducing overall calorie intake and supporting satiety.
Do chickpeas cause gas or bloating?+
Chickpeas can cause gas or bloating in some individuals, especially if not accustomed to a high-fiber diet. Soaking and cooking dry chickpeas thoroughly, or rinsing canned chickpeas, can help reduce these effects. Gradually increasing intake can also help your digestive system adjust.
Are canned chickpeas as nutritious as dried ones?+
Canned chickpeas are generally as nutritious as dried ones, offering similar amounts of protein, fiber, and other nutrients. However, canned versions often contain added sodium, so rinsing them thoroughly before use can help reduce the sodium content.
Related Foods
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