Legumes • Deep Nutrition Analytics
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Delivering 378 kcal per 100 grams, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw functions as a legumes with carbohydrates (63g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 180% DV of Manganese (4.15 mg), making it an elite dietary source. A higher calorie density (3.8 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 20.5 g
- Carbohydrates
- 63 g
- Fat
- 6 g
- Fiber
- 12.2 g
Carbohydrate Quality & Sustained Energy
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw delivers 63g of carbohydrates balanced with 12.2g of fiber, yielding 50.8g 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 |
|---|---|
| Total Sugars | 10.7 g |
| Carbohydrate, by difference | 63 g |
| Energy | 378 kcal |
| Fiber, total dietary | 12.2 g |
| Energy | 1580 kJ |
| Protein | 20.5 g |
| Total lipid (fat) | 6 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 4.2 mg |
| Copper | 0.7 mg |
| Vitamin B6 | 0.5 mg |
| Zinc | 2.8 mg |
| Iron | 4.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 9 µg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin A, RAE | 3 µg |
| Vitamin A, IU | 67 IU |
| Vitamin C, total ascorbic acid | 4 mg |
| Vitamin B-6 | 0.5 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 57 mg |
| Potassium, K | 718 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.7 mg |
| Manganese, Mn | 4.2 mg |
| Iron, Fe | 4.3 mg |
| Magnesium, Mg | 79 mg |
| Phosphorus, P | 252 mg |
| Sodium, Na | 24 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 40 µg |
| Folate, DFE | 557 µg |
| Folate, food | 557 µg |
| Isoleucine | 0.9 g |
| Leucine | 1.5 g |
| Lysine | 1.4 g |
| Choline, total | 99.3 mg |
| Fatty acids, total monounsaturated | 1.4 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| SFA 16:0 | 0.5 g |
| SFA 18:0 | 0.1 g |
| MUFA 18:1 | 1.4 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.1 g |
| Water | 7.7 g |
| Cystine | 0.3 g |
| Valine | 0.9 g |
| Arginine | 1.9 g |
| Histidine | 0.6 g |
| Aspartic acid | 2.4 g |
| Serine | 1 g |
| Ash | 2.9 g |
| Tryptophan | 0.2 g |
| Threonine | 0.8 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.5 g |
| Alanine | 0.9 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.9 g |
| Proline | 0.8 g |
| Fatty acids, total saturated | 0.6 g |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 557 µg |
| MUFA 16:1 | 0 g |
| SFA 14:0 | 0 g |
| Niacin | 1.5 mg |
| Pantothenic acid | 1.6 mg |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 718 mg of dietary potassium (15% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4.3 mg of dietary iron (24% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- tbsp13 g
- cup200 g
Compare Chickpeas (garbanzo beans, bengal gram), mature seeds, raw with Category Peers
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw vs Chickpea flour (besan)
Compared to Chickpea flour (besan), Chickpeas (garbanzo beans, bengal gram), mature seeds, raw has 13% more fiber and 2% lower calories per 100g.
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw vs Chickpeas, (garbanzo beans, bengal gram), dry
Compared to Chickpeas, (garbanzo beans, bengal gram), dry, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw has substantially more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?
A standard 100-gram serving of Chickpeas (garbanzo beans, bengal gram), mature seeds, raw contains 378 calories (1582 kJ), alongside 20.5g of protein, 63g of carbohydrates, and 6g of fat.
In common serving sizes:- 13g (tbsp): ~47 kcal
- 200g (cup): ~756 kcal
Is Chickpeas (garbanzo beans, bengal gram), mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 50.8g of net carbs per 100g (63g total carbs minus 12.2g fiber), consuming Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 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, raw?
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, raw are:
- Manganese: 4.15 mg (180% of your daily value)
- Copper: 0.656 mg (73% of your daily value)
- Vitamin B6: 0.535 mg (31% 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 173756).