Chickpeas Nutrition Facts: Protein-Rich, Fiber-Packed Superfood

Nutritional Profile: Cooked Chickpeas (Mature Seeds, Boiled with Salt)

Description:
Cooked chickpeas, also known as garbanzo beans, are mature seeds that have been boiled with salt. These legumes are a versatile and nutritious staple in many global cuisines, offering an excellent balance of macronutrients and a wealth of essential vitamins and minerals.

Nutritional Information (Per 100g Serving)

Nutrient	Amount	Daily Value (%DV) (approx.)
Energy (Calories)	164.0 kcal	8%
Protein	8.86 g	18%
Total Fat	2.59 g	4%
– Saturated Fat	0.269 g	1%
Carbohydrates	27.42 g	9%
– Dietary Fiber	7.6 g	27%
– Total Sugars	4.8 g	—

Essential Minerals

Mineral	Amount	Daily Value (%DV) (approx.)
Calcium	49.0 mg	5%
Iron	2.89 mg	16%
Magnesium	48.0 mg	11%
Phosphorus	168.0 mg	24%
Potassium	291.0 mg	6%
Sodium	243.0 mg	11%
Zinc	1.53 mg	14%
Copper	0.352 mg	39%
Manganese	1.03 mg	45%
Selenium	3.7 mcg	7%

Essential Vitamins

Vitamin	Amount	Daily Value (%DV) (approx.)
Vitamin C	1.3 mg	2%
Thiamin (B1)	0.116 mg	10%
Riboflavin (B2)	0.063 mg	5%
Niacin (B3)	0.526 mg	3%
Vitamin B6	0.139 mg	11%
Folate (B9)	172.0 mcg	43%
Vitamin A	1.0 mcg	<1%
Vitamin E	0.35 mg	2%

Micronutrient Absence

Vitamin B12: Not present (suitable for vegans and vegetarians).
Vitamin D2/D3: Not present (requires supplementation for individuals with limited sun exposure).

Highlights:

Rich in Fiber: Aids in digestion and supports gut health.
Protein-Packed: Ideal for plant-based diets, providing essential amino acids.
Mineral Powerhouse: High in magnesium, manganese, and iron, supporting bone health, metabolism, and oxygen transport.
Low in Saturated Fats: Promotes heart health when included as part of a balanced diet.

Cooked chickpeas are a cornerstone ingredient in dishes like hummus, salads, soups, and stews, offering an array of culinary possibilities while boosting nutritional intake.