Legumes • Deep Nutrition Analytics
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
As a recognized legumes, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt delivers 164 calories per 100g, with energy primarily anchored by carbohydrates (27.4g) to support daily activity. It serves as a rich source of Manganese, offering 45% of your recommended daily allowance (1.03 mg). A higher calorie density (1.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 8.9 g
- Carbohydrates
- 27.4 g
- Fat
- 2.6 g
- Fiber
- 7.6 g
Carbohydrate Quality & Sustained Energy
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt delivers 27.4g of carbohydrates balanced with 7.6g of fiber, yielding 19.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 7.6 g |
| Total Sugars | 4.8 g |
| Energy | 686 kJ |
| Carbohydrate, by difference | 27.4 g |
| Energy | 164 kcal |
| Total lipid (fat) | 2.6 g |
| Protein | 8.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1 mg |
| Copper | 0.4 mg |
| Iron | 2.9 mg |
| Zinc | 1.5 mg |
| Phosphorus | 168 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin K (phylloquinone) | 4 µg |
| Vitamin A, RAE | 1 µg |
| Vitamin A, IU | 27 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin C, total ascorbic acid | 1.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 49 mg |
| Potassium, K | 291 mg |
| Zinc, Zn | 1.5 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 48 mg |
| Phosphorus, P | 168 mg |
| Sodium, Na | 7 mg |
| Copper, Cu | 0.4 mg |
| Manganese, Mn | 1 mg |
| Selenium, Se | 3.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 16 µg |
| Folate, food | 172 µg |
| Choline, total | 42.8 mg |
| Folate, DFE | 172 µg |
| Fatty acids, total monounsaturated | 0.6 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| Isoleucine | 0.4 g |
| Leucine | 0.6 g |
| Lysine | 0.6 g |
| Cystine | 0.1 g |
| Valine | 0.4 g |
| Arginine | 0.8 g |
| Histidine | 0.2 g |
| Aspartic acid | 1 g |
| Serine | 0.4 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.6 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0 g |
| Water | 60.2 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.3 mg |
| Ash | 0.9 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 172 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.4 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.4 g |
| Proline | 0.4 g |
| Fatty acids, total saturated | 0.3 g |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup164 g
Compare Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt with Category Peers
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt vs Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
Compared to Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt has 0% more fiber and 0% lower calories per 100g.
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt vs Beans, pink, mature seeds, cooked, boiled, with salt
Compared to Beans, pink, mature seeds, cooked, boiled, with salt, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt has 43% more fiber and 10% higher calories per 100g.
Frequently Asked Questions
How many calories are in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt?
A standard 100-gram serving of Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt contains 164 calories (686 kJ), alongside 8.9g of protein, 27.4g of carbohydrates, and 2.6g of fat.
In common serving sizes:- 164g (cup): ~269 kcal
Is Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 19.8g of net carbs per 100g (27.4g total carbs minus 7.6g fiber), consuming Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are:
- Manganese: 1.03 mg (45% of your daily value)
- Copper: 0.352 mg (39% of your daily value)
- Iron: 2.89 mg (16% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 173757).