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[N]extrient

Chickpeas (garbanzo Beans Bengal Gram) (Raw)

SR Legacy·Comprehensive Reference Data

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

Legumes and Legume Products

A 100g serving covers 180% of the daily recommended Manganese, making Chickpeas (garbanzo Beans Bengal Gram) (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (20.5g), fat (6g), and carbohydrates (63g) per 100g. Chickpeas (garbanzo Beans Bengal Gram) (Raw) packs 378 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is modest at 24mg per 100g, well within limits for heart-healthy eating patterns. Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 12.2g of dietary fiber per 100g (44% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Chickpeas (garbanzo Beans Bengal Gram) (Raw) delivers meaningful amounts of 17 different vitamins and minerals above 10% of daily value.

Calories378KCAL
Protein20.5G
Fat6G
Carbs63G
Fiber12.2G

Calorie Distribution

388kcal
  • Protein21%20.5 g
  • Fat14%6 g
  • Carbs65%63 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water7.7G
Energy378KCAL
Protein20.5G
Total lipid (fat)6.0G
Carbohydrate, by difference63.0G
Fiber, total dietary12.2G
Total Sugars10.7G
Cholesterol0MG
Vitamin C, total ascorbic acid4.0MG
Thiamin0.48MG
Riboflavin0.21MG
Niacin1.5MG
Vitamin B-60.54MG
Folate, total557UG
Vitamin B-120UG
Vitamin A, RAE3.0UG
Vitamin E (alpha-tocopherol)0.82MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)9.0UG
Calcium, Ca57.0MG
Iron, Fe4.3MG
Magnesium, Mg79.0MG
Phosphorus, P252MG
Potassium, K718MG
Sodium, Na24.0MG
Zinc, Zn2.8MG
Copper, Cu0.66MG
Manganese, Mn4.2MG
Selenium, Se0UG
Energy1581kJ
Ash2.9G
Pantothenic acid1.6MG
Folic acid0UG
Folate, food557UG
Folate, DFE557UG
Choline, total99.3MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta40.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU67.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.60G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.009G
SFA 16:00.51G
SFA 18:00.09G
Fatty acids, total monounsaturated1.4G
MUFA 16:10.01G
MUFA 18:11.4G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated2.7G
PUFA 18:22.6G
PUFA 18:30.10G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.20G
Threonine0.77G
Isoleucine0.88G
Leucine1.5G
Lysine1.4G
Methionine0.27G
Cystine0.28G
Phenylalanine1.1G
Tyrosine0.51G
Valine0.86G
Arginine1.9G
Histidine0.57G
Alanine0.88G
Aspartic acid2.4G
Glutamic acid3.6G
Glycine0.86G
Proline0.85G
Serine1.0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (12.5g)472.6g0.8g7.9g
cup (200g)75640.9g12.1g125.9g

Scaled from Chickpeas (garbanzo Beans Bengal Gram) (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Chickpeas (garbanzo Beans Bengal Gram) Without Salt (Cooked, Boiled)

164 kcal8.86g protein

Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled)

164 kcal8.86g protein

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Nutrient Highlights

  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) is a excellent source of Fiber (44% DV) — see top foods ranked by Fiber
  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) is a excellent source of Protein (41% DV) — see top foods ranked by Protein
  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) is a excellent source of Zinc (25% DV) — see top foods ranked by Zinc
  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) is a excellent source of Iron (24% DV) — see top foods ranked by Iron
  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) is a good source of Magnesium (19% DV) — see top foods ranked by Magnesium

Dietary Considerations

  • With 718mg of potassium per 100g, individuals on a renal diet should moderate their intake of Chickpeas (garbanzo Beans Bengal Gram) (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) is naturally low in sodium at 24mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) provides 4.3mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Chickpeas (garbanzo Beans Bengal Gram) (Raw) is a meaningful source of folate at 557mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 2% (#165 of 8,262)
  • Potassium: top 4% (#330 of 8,262)
  • Magnesium: top 9% (#744 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories378
% Daily Value*
Total Fat 6.0G8%
Cholesterol 0MG0%
Sodium 24.0MG1%
Total Carbohydrate 63.0G23%
Dietary Fiber 12.2G44%
Total Sugars 10.7G
Protein 20.5G41%
Vitamin D 0UG0%
Calcium 57.0MG4%
Iron 4.3MG24%
Potassium 718MG15%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173756.

View on USDA FoodData Central →