Nutritious Chickpeas: Protein-Packed, Fiber-Rich, and Heart-Healthy Guide
Chickpeas (Cooked, Mature Seeds, Canned, Drained, Solids)
Chickpeas are a versatile and nutrient-rich ingredient often found in various global cuisines. Below is the detailed nutritional profile of chickpeas in their cooked, canned, and drained form, highlighting their contribution to a balanced diet.
Nutritional Information (Per 100g)
| Nutrient | Amount | Health Benefits |
|---|---|---|
| Energy (kcal) | 139.0 | Provides a moderate calorie source, ideal for energy sustenance. |
| Protein (g) | 7.05 | A plant-based protein source essential for muscle repair and growth. |
| Total Fat (g) | 2.77 | Includes healthy fats for overall metabolic functions. |
| Saturated Fat (g) | 0.214 | Low in saturated fats, supporting heart health. |
| Carbohydrates (g) | 22.53 | Offers slow-digesting carbs for steady energy release. |
| Dietary Fiber (g) | 6.4 | Promotes digestive health and helps in maintaining a healthy gut. |
| Sugars (g) | 4.01 | Naturally occurring sugars for a mild sweet taste. |
| Calcium (mg) | 45.0 | Supports bone health and plays a role in nerve and muscle function. |
| Iron (mg) | 1.07 | Vital for oxygen transport and preventing anemia. |
| Magnesium (mg) | 26.0 | Aids in muscle function, energy production, and bone health. |
| Phosphorus (mg) | 85.0 | Crucial for energy storage and bone mineralization. |
| Potassium (mg) | 126.0 | Regulates blood pressure and maintains fluid balance. |
| Sodium (mg) | 246.0 | Moderate sodium content; monitor intake for heart health. |
| Zinc (mg) | 0.63 | Supports immune function and wound healing. |
| Copper (mcg) | 253.0 | Essential for iron metabolism and maintaining healthy connective tissues. |
| Manganese (mg) | 0.846 | Important for bone formation and antioxidant functions. |
| Selenium (mcg) | 3.1 | Acts as an antioxidant and supports thyroid health. |
| Vitamin C (mg) | 0.1 | Aids in immune defense and skin health, though minimal in chickpeas. |
| Thiamin (mg) | 0.027 | Important for energy metabolism. |
| Riboflavin (mg) | 0.015 | Plays a key role in energy production and skin health. |
| Niacin (mg) | 0.14 | Supports digestive and nervous system health. |
| Vitamin B6 (mg) | 0.116 | Crucial for brain health and neurotransmitter synthesis. |
| Folate (mcg) | 48.0 | Essential for DNA synthesis and red blood cell production. |
| Vitamin B12 (mcg) | 0.0 | Chickpeas do not contain B12, making supplementation necessary for plant-based diets. |
| Vitamin A (mcg) | 1.0 | Supports eye health and immune function. |
| Vitamin E (mg) | 0.29 | Acts as an antioxidant to protect cells from damage. |
| Vitamin D2 (mcg) | 0.0 | Chickpeas lack Vitamin D; consider other sources for bone health. |
Allergen Information
Chickpeas are legumes and may cause allergic reactions in individuals sensitive to legumes, including lentils and peanuts. Always check with a healthcare provider if you are introducing chickpeas into your diet for the first time, especially for children or those with known legume allergies.
Dietary Preferences
- Vegan and Vegetarian-Friendly: Perfect for plant-based diets.
- Gluten-Free: Naturally free from gluten, making it suitable for those with celiac disease or gluten sensitivity.
- Low in Saturated Fat: Ideal for heart-healthy eating plans.
Serving Advice
- Rinse canned chickpeas thoroughly to reduce sodium content before use.
- Incorporate chickpeas into salads, soups, stews, and purees like hummus for a protein-rich addition.
Conclusion
Chickpeas are a powerhouse of nutrients that offer versatility in culinary applications. Whether you’re seeking a protein boost, a fiber-rich ingredient, or a flavorful addition to your meals, chickpeas are a wholesome choice for various dietary needs.
