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[N]extrient

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

SR Legacy·Comprehensive Reference Data

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt

Legumes and Legume Products

Macronutrients distribute relatively evenly across protein (8.9g), fat (2.6g), and carbohydrates (27.4g) per 100g. At 164 calories per 100g, Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) offers moderate energy density suitable for balanced meals. At 243mg of sodium per 100g, Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) contributes a noticeable portion of daily sodium — worth tracking for those monitoring salt. Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) provides 7.6g of dietary fiber per 100g (27% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories164KCAL
Protein8.9G
Fat2.6G
Carbs27.4G
Fiber7.6G

Calorie Distribution

169kcal
  • Protein21%8.9 g
  • Fat14%2.6 g
  • Carbs65%27.4 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water60.2G
Energy164KCAL
Protein8.9G
Total lipid (fat)2.6G
Carbohydrate, by difference27.4G
Fiber, total dietary7.6G
Total Sugars4.8G
Cholesterol0MG
Vitamin C, total ascorbic acid1.3MG
Thiamin0.12MG
Riboflavin0.06MG
Niacin0.53MG
Vitamin B-60.14MG
Folate, total172UG
Vitamin B-120UG
Vitamin A, RAE1.0UG
Vitamin E (alpha-tocopherol)0.35MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)4.0UG
Calcium, Ca49.0MG
Iron, Fe2.9MG
Magnesium, Mg48.0MG
Phosphorus, P168MG
Potassium, K291MG
Sodium, Na243MG
Zinc, Zn1.5MG
Copper, Cu0.35MG
Manganese, Mn1.0MG
Selenium, Se3.7UG
Energy686kJ
Ash0.92G
Pantothenic acid0.29MG
Folic acid0UG
Folate, food172UG
Folate, DFE172UG
Choline, total42.8MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta16.0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU27.0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.27G
SFA 14:00.004G
SFA 16:00.21G
SFA 18:00.04G
Fatty acids, total monounsaturated0.58G
MUFA 16:10.005G
MUFA 18:10.58G
Fatty acids, total polyunsaturated1.2G
PUFA 18:21.1G
PUFA 18:30.04G
Fatty acids, total trans0G
Tryptophan0.09G
Threonine0.33G
Isoleucine0.38G
Leucine0.63G
Lysine0.59G
Methionine0.12G
Cystine0.12G
Phenylalanine0.47G
Tyrosine0.22G
Valine0.37G
Arginine0.83G
Histidine0.24G
Alanine0.38G
Aspartic acid1.0G
Glutamic acid1.6G
Glycine0.37G
Proline0.37G
Serine0.45G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (164g)26914.5g4.2g45g

Scaled from Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled)'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) Solids and Liquids Low Sodium (Canned)

88 kcal4.92g protein

Cowpeas (blackeyes) Drained with Salt (Frozen, Cooked, Boiled)

131 kcal8.49g protein

Cowpeas (blackeyes) Drained Without Salt (Frozen, Cooked, Boiled)

132 kcal8.49g protein

Soup Bean & Ham Reduced Sodium Prepared with Water or Ready-to-serve (Canned)

81 kcal4.19g protein

Beans Kidney All Types (Canned)

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Nutrient Highlights

  • Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) is a excellent source of Fiber (27% DV) — see top foods ranked by Fiber
  • Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) is a good source of Protein (18% DV) — see top foods ranked by Protein
  • Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) is a good source of Iron (16% DV) — see top foods ranked by Iron
  • Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) is a good source of Zinc (14% DV) — see top foods ranked by Zinc
  • Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) is a good source of Sodium (11% DV) — see top foods ranked by Sodium

Dietary Considerations

  • The high fiber (7.6g) and low fat profile makes Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Chickpeas (garbanzo Beans Bengal Gram) with Salt (Cooked, Boiled) is a meaningful source of folate at 172mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 6% (#496 of 8,262)
  • Magnesium: top 15% (#1,239 of 8,262)
  • Iron: top 18% (#1,487 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

Calories164
% Daily Value*
Total Fat 2.6G3%
Cholesterol 0MG0%
Sodium 243MG11%
Total Carbohydrate 27.4G10%
Dietary Fiber 7.6G27%
Total Sugars 4.8G
Protein 8.9G18%
Vitamin D 0UG0%
Calcium 49.0MG4%
Iron 2.9MG16%
Potassium 291MG6%

* 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: 173799.

View on USDA FoodData Central →