Nutritional Profile of Canned Chickpeas (Mature Seeds, Drained and Rinsed)
Canned chickpeas are a versatile and nutrient-rich ingredient, offering a convenient way to enjoy the numerous health benefits of this legume. Below is the detailed nutritional information for canned chickpeas, drained and rinsed with tap water, making them ready to be included in a variety of dishes:
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 138.0 |
| Protein (g) | 7.04 |
| Total Fat (g) | 2.47 |
| – Saturated Fat (g) | 0.213 |
| Carbohydrates (g) | 22.87 |
| – Dietary Fiber (g) | 6.3 |
| – Sugars (g)** | 4.0 |
| Calcium (mg) | 43.0 |
| Iron (mg) | 0.98 |
| Magnesium (mg) | 24.0 |
| Phosphorus (mg) | 80.0 |
| Potassium (mg) | 109.0 |
| Sodium (mg) | 212.0 |
| Zinc (mg) | 0.59 |
| Copper (mcg) | 0.25 |
| Manganese (mg) | 0.8 |
| Selenium (mcg) | 3.1 |
| Vitamin C (mg) | 0.1 |
| Thiamin (Vitamin B1, mg) | 0.025 |
| Riboflavin (Vitamin B2, mg) | 0.015 |
| Niacin (Vitamin B3, mg) | 0.125 |
| Vitamin B6 (mg) | 0.116 |
| Folate (mcg) | 41.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 1.0 |
| Vitamin E (mg) | 0.29 |
| Vitamin D2 (mcg) | 0.0 |
Key Highlights
- Rich in Protein and Fiber: Chickpeas are an excellent plant-based protein source, ideal for vegetarians and vegans. Their high dietary fiber content promotes digestion and supports gut health.
- Low in Saturated Fat: With minimal saturated fat, they are heart-healthy and support overall cardiovascular well-being.
- Good Source of Minerals: These legumes contain significant amounts of calcium, magnesium, and potassium, crucial for maintaining strong bones and regulating blood pressure.
- Vitamins for Vitality: They provide small yet beneficial amounts of B-vitamins, including folate, which is essential for cell production and overall energy.
Allergen Information
- Chickpeas belong to the legume family and may cause allergic reactions in individuals with sensitivities to legumes, including peanuts or lentils.
- Cross-contamination may occur in processing facilities; check labels if you have specific dietary restrictions.
Dietary Preferences
- Vegetarian & Vegan: Chickpeas are entirely plant-based and suitable for these diets.
- Gluten-Free: Naturally gluten-free, making them an excellent option for individuals with celiac disease or gluten sensitivities.
- Low-Sodium Alternatives: Rinsing canned chickpeas can help reduce the sodium content significantly.
Culinary Tips
- Add to salads, soups, or stews for a protein boost.
- Blend into creamy hummus or chickpea mash for spreads and dips.
- Roast for a crunchy, nutrient-dense snack.
Canned chickpeas provide a fantastic balance of taste, nutrition, and convenience. They are a pantry essential for quick, wholesome meals that cater to a variety of dietary needs.
