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Chickpea

Chickpea · Cicer arietinum

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

Nutrition facts per 100 g · edible portion

Pulses
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8 forms & preparations
Chickpea flour (besan) Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water\ Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Chickpeas, (garbanzo beans, bengal gram), dry
Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Chickpeas (garbanzo beans, bengal gram), mature seeds, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

18%
364 kcal Calories
39%
19.3 g Protein
22%
60.7 g Carbs
8%
6.0 g Fat

Good nutrient density 37/100

How many beneficial nutrients Chickpeas (garbanzo beans, bengal gram), mature seeds, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw come from — the split across carbs, fat & protein.

What Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Folate (B9)139% Manganese96% Copper94% Dietary Fiber62% Thiamin (B1)40% Protein39% Iron35% Pantothenic Acid (B5)32% Vitamin B631% Zinc31% Potassium19% Choline17% Riboflavin (B2)16% Selenium15% Niacin (B3)10%

Full nutrition breakdown

  • Beneficial
  • Moderate
  • Limit
  • Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

CarbohydratesAmount% DV
Total Carbohydrate60.7 g
22%
Dietary Fiber17.4 g
62%
Total Sugars10.7 g—
Fats & Fatty AcidsAmount% DV
Total Fat6.0 g
8%
Saturated Fat0.6 g
3%
Monounsaturated Fat1.4 g—
Polyunsaturated Fat2.7 g—
Trans Fat0.0 g—
Omega-3 Fatty Acids101.0 mg—
Omega-6 Fatty Acids2,593.0 mg—
Protein & Amino AcidsAmount% DV
Protein19.3 g
39%
Histidine531.0 mg—
Isoleucine828.0 mg—
Leucine1,374.0 mg—
Lysine1,291.0 mg—
Methionine253.0 mg—
Phenylalanine1,034.0 mg—
Threonine716.0 mg—
Tryptophan185.0 mg—
Valine809.0 mg—
VitaminsAmount% DV
Vitamin A (RAE)3.0 mcg
0%
Vitamin C4.0 mg
4%
Vitamin D0.0 mcg
0%
Vitamin E0.8 mg
5%
Vitamin K9.0 mcg
8%
Thiamin (B1)0.5 mg
40%
Riboflavin (B2)0.2 mg
16%
Niacin (B3)1.5 mg
10%
Vitamin B60.5 mg
31%
Folate (B9)557.0 mcg
139%
Vitamin B120.0 mcg
0%
Pantothenic Acid (B5)1.6 mg
32%
Choline95.2 mg
17%
MineralsAmount% DV
Calcium105.0 mg
8%
Iron6.2 mg
35%
Magnesium115.0 mg
27%
Phosphorus366.0 mg
29%
Potassium875.0 mg
19%
Sodium24.0 mg
1%
Zinc3.4 mg
31%
Copper0.8 mg
94%
Manganese2.2 mg
96%
Selenium8.2 mcg
15%
SterolsAmount% DV
Cholesterol0.0 mg
0%
Phytosterols35.0 mg—
OtherAmount% DV
Alcohol0.0 g—
Caffeine0.0 mg—
Theobromine0.0 mg—
Ash2.5 g—

About Chickpeas (garbanzo beans, bengal gram), mature seeds, raw

Chickpeas (Cicer arietinum), also called garbanzo beans, are round, beige legumes with a firm, slightly nutty bite, and one of the oldest cultivated crops in the world. They are a powerhouse of plant-based nutrition, packed with protein and fiber along with iron, folate, manganese, and slow-digesting complex carbohydrates that help keep you full and steady. Chickpeas are the heart of hummus and falafel, a staple across Indian, Middle Eastern, and Mediterranean cooking, and a hearty addition to curries, soups, stews, grain bowls, and salads.

Roasted until crisp and seasoned, they make an addictive crunchy snack, and ground chickpea flour, or besan, is used for flatbreads, fritters, and gluten-free baking. They are sold dried for soaking and simmering, or precooked in cans for convenience, and even the starchy canning liquid, called aquafaba, whips up as a plant-based egg substitute for meringues and baked goods. Store dried chickpeas in an airtight container in a cool, dry pantry, where they keep for a year or more.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?

There are 364 calories in 100 g of Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, or about 728 calories in 1 cup (200 g).

How much protein is in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw contains 19.3 g of protein per 100 g.

How many carbs are in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw has 60.7 g of carbohydrates per 100 g.

How much fat is in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw provides 6.0 g of total fat per 100 g.

What is Chickpeas (garbanzo beans, bengal gram), mature seeds, raw a good source of?

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is an excellent source of Folate (B9) (139% DV), Manganese (96% DV), Copper (94% DV), Dietary Fiber (62% DV), Thiamin (B1) (40% DV) and Protein (39% DV) and a good source of Potassium, Choline, Riboflavin (B2), Selenium and Niacin (B3) (per 100 g). Daily Values are based on a 2,000-calorie diet.

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