Chickpeas (Garbanzo Beans) Overview
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.
Why Chickpeas (Garbanzo Beans) Helps With Energy & Vitality
Sustained energy comes from the right combination of nutrients that support cellular energy production, stable blood sugar, and optimal oxygen delivery. The best energy foods provide slow-releasing fuel without the crashes associated with sugar and caffeine.
Chickpeas (Garbanzo Beans) Nutrition Facts
Per 164g (1 cup cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269 | — |
| Protein | 14.5g | 29% |
| Total Carbohydrates | 45g | 16% |
| Dietary Fiber | 12.5g | 45% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 4.7mg | % |
| magnesium | 79mg | % |
| zinc | 2.5mg | % |
| folate | 282mcg | % |
| copper | 0.6mg | % |
| phosphorus | 276mg | % |
GI: 28 ()
Key Nutrients in Chickpeas (Garbanzo Beans) for Energy & Vitality
Iron
4.7mgSupports energy & vitality by providing essential iron
Magnesium
79mgSupports energy & vitality by providing essential magnesium
Best Ways to Eat Chickpeas (Garbanzo Beans) for Energy & Vitality
- 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
Pro Tip:
For sustained energy, eat smaller, balanced meals every 3-4 hours rather than large meals that cause energy dips. Include protein at every eating occasion.
Chickpeas (Garbanzo Beans) Health Benefits
- 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
Important Considerations
- High in FODMAPs - may trigger IBS symptoms
- Can cause gas and bloating, especially initially
- Legume allergy possible though less common
- High in purines - may trigger gout in susceptible individuals
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