What is Chickpeas (Garbanzo Beans)?
Chickpeas are nutritional powerhouses providing exceptional protein, fiber, and complex carbohydrates in a single food. Rich in folate, manganese, and iron, chickpeas support blood health, energy production, and digestive function. Their versatility and nutrient density make them staples in Mediterranean and Middle Eastern longevity diets.
Key Highlights
- High plant protein (15g per cup) with essential amino acids
- Exceptional fiber (12.5g, 50% DV) for gut health
- Very high folate (71% DV) for cell division
- Rich in manganese (84% DV) for metabolism
- Good iron source (26% DV) for plant-based diets
- Low glycemic index (28) for blood sugar control
- May reduce cholesterol and heart disease risk
- Prebiotic fiber feeds beneficial gut bacteria
Chickpeas (Garbanzo Beans) Nutrition Facts
Nutrition values per 164 g (164g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 269 | - |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 45g | 16% |
| Dietary Fiber | 12.5g | 45% |
| Sugars | 0g | - |
| Protein | 14.5g | 29% |
| Vitamins | ||
| Folate | 282mcg | 0% |
| Minerals | ||
| Iron | 4.7mg | 0% |
| Magnesium | 79mg | 0% |
| Zinc | 2.5mg | 0% |
| Copper | 0.6mg | 0% |
| Phosphorus | 276mg | 0% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Chickpeas (Garbanzo Beans)
High plant protein (15g per cup) with essential amino acids
High plant protein (15g per cup) with essential amino acids
Exceptional fiber (12.5g, 50% DV) for gut health
Exceptional fiber (12.5g, 50% DV) for gut health
Very high folate (71% DV) for cell division
Very high folate (71% DV) for cell division
Rich in manganese (84% DV) for metabolism
Rich in manganese (84% DV) for metabolism
Good iron source (26% DV) for plant-based diets
Good iron source (26% DV) for plant-based diets
Low glycemic index (28) for blood sugar control
Low glycemic index (28) for blood sugar control
May reduce cholesterol and heart disease risk
May reduce cholesterol and heart disease risk
Prebiotic fiber feeds beneficial gut bacteria
Prebiotic fiber feeds beneficial gut bacteria
Chickpeas (Garbanzo Beans) for Your Health Goals
Discover how Chickpeas (Garbanzo Beans) can support your specific nutrition and health goals:
Chickpeas (Garbanzo Beans) for Weight Loss
High protein and fiber promote satiety with moderate calories
Relevance: 9.3/10Chickpeas (Garbanzo Beans) for Gut Health
Exceptional fiber feeds beneficial gut bacteria
Relevance: 9.1/10Chickpeas (Garbanzo Beans) for Muscle Building
Plant-based complete protein supports muscle synthesis
Relevance: 8.6/10Chickpeas (Garbanzo Beans) for Metabolic Health
Low glycemic and high fiber support blood sugar control
Relevance: 8.3/10Chickpeas (Garbanzo Beans) for Heart Health
Fiber and plant protein support cardiovascular health
Relevance: 7.9/10Chickpeas (Garbanzo Beans) for Energy
Complex carbs and iron provide sustained energy
Relevance: 7.5/10How to Select & Store Chickpeas (Garbanzo Beans)
🏠 Storage Tips
- Store dried chickpeas in airtight container for up to 1 year
- Cooked chickpeas keep refrigerated for 3-5 days or frozen for 6 months
- Canned chickpeas shelf-stable but rinse to reduce sodium
- Soaking dried chickpeas 8-12 hours improves digestibility
Best Ways to Eat Chickpeas (Garbanzo Beans)
Quick Recipe Ideas
- Make traditional hummus with tahini and lemon
- Roast with spices for crunchy snack
- Add to salads for protein and texture
- Use in curries and stews
- Make falafel for plant-based protein
- Blend into soups for creaminess
Track Chickpeas (Garbanzo Beans) in Your Diet
Use Nutrivio to log Chickpeas (Garbanzo Beans) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
