Chickpeas (Garbanzo Beans / Bengal Gram) – Mature Seeds (Raw)
Chickpeas, also known as garbanzo beans or Bengal gram, are a versatile legume commonly used in various culinary traditions across the world. These raw, mature seeds are a rich source of essential nutrients, making them an excellent addition to a healthy diet. Below is the nutritional breakdown of chickpeas, highlighting their key health benefits:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 378 kcal |
| Protein | 20.47 g |
| Total Fat | 6.04 g |
| Saturated Fat | 0.603 g |
| Carbohydrates | 62.95 g |
| Fiber | 12.2 g |
| Sugar | 10.7 g |
| Calcium | 57 mg |
| Iron | 4.31 mg |
| Magnesium | 79 mg |
| Phosphorus | 252 mg |
| Potassium | 718 mg |
| Sodium | 24 mg |
| Zinc | 2.76 mg |
| Copper | 0.656 mcg |
| Manganese | 21.306 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 4.0 mg |
| Thiamine (B1) | 0.477 mg |
| Riboflavin (B2) | 0.212 mg |
| Niacin (B3) | 1.541 mg |
| Vitamin B6 | 0.535 mg |
| Folate | 557 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.82 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Considerations
Chickpeas are an excellent source of plant-based protein, making them a popular choice for vegetarians, vegans, and those looking to reduce meat consumption. With over 20 grams of protein per 100g serving, they support muscle building and repair while providing sustained energy.
Dietary Fiber: Chickpeas are rich in fiber, contributing to improved digestion and maintaining a healthy gut. The high fiber content also aids in regulating blood sugar levels, making chickpeas a great option for people managing diabetes.
Minerals: They provide a significant amount of essential minerals such as iron, magnesium, phosphorus, potassium, and zinc, supporting a range of bodily functions including bone health, oxygen transport, and immune system function.
Vitamins: Chickpeas are a good source of several B-vitamins, especially folate. Folate is crucial for red blood cell production, cell division, and preventing neural tube defects in pregnancy.
Allergen Information
Chickpeas are naturally free from common allergens like gluten, dairy, and nuts, making them a safe ingredient for many people with allergies or intolerances. However, those with a legume allergy should avoid consuming chickpeas, as they belong to the legume family.
Dietary Preferences
- Vegan: Chickpeas are 100% plant-based, making them ideal for vegan diets.
- Vegetarian: An excellent protein source for vegetarians.
- Gluten-Free: Chickpeas do not contain gluten, making them a safe option for those with celiac disease or gluten sensitivity.
- Low in Saturated Fat: Chickpeas contain minimal saturated fats, making them a heart-healthy choice.
Tips for Incorporating Chickpeas into Your Diet
- Salads: Toss cooked or canned chickpeas into salads for an added protein boost.
- Hummus: Use chickpeas as the base for homemade hummus, a creamy and nutritious dip.
- Curries & Soups: Chickpeas are a staple in many curries and soups, offering texture and a mild, nutty flavor.
- Roasted Snacks: Roast chickpeas with spices for a crunchy and satisfying snack.
Conclusion
Chickpeas are a powerhouse ingredient, offering numerous health benefits and culinary versatility. From providing a high-quality source of plant protein to supporting digestive health with their fiber content, they are a valuable addition to any diet. Whether youβre making a hearty stew, a refreshing salad, or a creamy dip, chickpeas will enhance your meals with both flavor and nutrition.
