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 Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
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 Gut Health
Fiber
12.5gSupports gut health by providing essential fiber
Best Ways to Eat Chickpeas (Garbanzo Beans) for Gut Health
- 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:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
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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