Recipe Image.
Food

Beans, Garbanzo (Chickpea)

Foods / Beans, Garbanzo (Chickpea)

About This Food

Description

Chickpeas, also known as garbanzo beans or ceci, have a creamy texture and nutty taste.

Widely used in the Middle East, Mediterranean and India, chickpeas are the starring ingredient in dishes such as hummus, falafel, dals and curries.

In addition to providing a good source of vegetarian protein, chickpeas are also high in fiber and nutrients including vitamin B6, folate and magnesium. Recent research shows that chickpeas are especially important to help keep blood sugar stable.

Glycemic Index=28
Glycemic Load=8
Antioxidant Score (ORAC)=847

Selecting & Storing

Chickpeas are available dried or canned, as well as in packaged ready-made Indian foods and in "flour" form. Store dried chickpeas in an airtight container in a cool, dry and dark place. They will keep for up to 12 months. Cooked chickpeas will keep fresh in the refrigerator for up to three days in a covered container.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Oxalate Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Fiber
  • Protein
  • VitaminB6
  • Folate
  • Copper
  • Phosphorous
  • Manganese
Good Source of
  • Iron
  • Magnesium
  • Potassium
  • Zinc
  • VitaminC
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)chickpeas (garbanzo bns

Chart Icon. View Calorie Breakdown

Calories: 286

Omega-6 / Omega-3 ratio: 26 : 1

Macronutrients
Amount
Total Fat
2.74 g
Saturated Fat
0.28 g
Monounsaturated Fat
0.62 g
Polyunsaturated Fat
1.22 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
46 g
ALA
46 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
54.26 g
Net Carbohydrate
43.7 g
Sugars
0 g
Fiber
10.56 g
Protein
11.88 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
57.6 IU
1%
Vitamin C
9.12 mg
15%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
1.14 mg
57%
Vitamin B12
0 mcg
0%
Vitamin K
0 mg
0%
Folate
160.8 mcg
40%
Niacin
0.33 mg
2%
Riboflavin
0.08 mg
5%
Thiamin
0.07 mg
5%
Choline
78.24 mg
14%
Minerals
Calcium
76.8 mg
8%
Copper
0.42 mg
21%
Iron
3.24 mg
18%
Magnesium
69.6 mg
17%
Manganese
1.45 mg
72%
Phosphorous
216 mg
22%
Potassium
412.8 mg
12%
Selenium
6.72 mcg
10%
Sodium
717.6 mg
30%
Zinc
2.54 mg
17%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
21.6 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

Cras justo odio, dapibus ac facilisis in, egestas eget quam. Nullam id dolor id nibh ultricies vehicula ut id elit.