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.
