Chickpeas, (garbanzo beans, bengal gram), dry
Whole food · Legumes and Legume Products
Photo: Wikipedia
Chickpeas, also known as garbanzo beans, are a staple legume with a nutty, earthy flavor and a firm, slightly grainy texture that holds up well in cooking. With over 21g of protein and 60g of carbs per 100g dry, they are a powerhouse of plant-based energy and satiety. Their mild, versatile taste makes them a canvas for a wide array of spices and preparations, from creamy hummus to hearty stews.
Calorie split: 22% protein · 63% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love chickpeas for their incredible versatility and satisfying, hearty texture that can be roasted, mashed, or simmered into countless dishes. They are deeply embedded in global cuisines, offering a comforting, protein-rich base that absorbs flavors beautifully, making them a favorite for both traditional and modern recipes.
⚠️ Watch-outs & how to enjoy it better
Dried chickpeas require soaking and cooking, which can be time-consuming, and their high carbohydrate content may cause blood sugar spikes in sensitive individuals. To counteract this, pair them with healthy fats (like olive oil) or non-starchy vegetables, and consider soaking them overnight to reduce cooking time and improve digestibility.
Key benefits
- Excellent source of plant-based protein for muscle maintenance
- High in complex carbohydrates for sustained energy
- Rich in essential minerals like iron, folate, and manganese
- Supports digestive health through resistant starch content
- Budget-friendly and shelf-stable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chickpeas are one of the earliest cultivated legumes, with evidence of their consumption dating back to 7,500 years ago in the Middle East, and they were a key crop in ancient Roman and Egyptian diets.
Full nutrition (USDA data · scales with serving)
| Water | 8.8 g |
| Energy (Atwater General Factors) | 383 kcal |
| Energy (Atwater Specific Factors) | 372 kcal |
| Nitrogen | 3.4 g |
| Protein | 21.3 g |
| Total lipid (fat) | 6.3 g |
| Ash | 3.3 g |
| Carbohydrate, by difference | 60.4 g |
| Starch | 34.1 g |
| Resistant starch | 7.0 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 5.1 mg |
| Magnesium, Mg | 135 mg |
| Phosphorus, P | 353 mg |
| Potassium, K | 1074 mg |
| Sodium, Na | 8.8 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.80 mg |
| Manganese, Mn | 3.6 mg |
Fat & fatty acid profile (per 100g)
Estimated from Chickpeas (garbanzo beans, bengal gram), mature seeds, raw — USDA does not publish this profile for Chickpeas.
| Fatty acids, total saturated | 0.60 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.51 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Chickpeas (garbanzo beans, bengal gram), mature seeds, raw — USDA does not publish this profile for Chickpeas.
| Tryptophan | 0.20 g |
| Threonine | 0.77 g |
| Isoleucine | 0.88 g |
| Leucine | 1.5 g |
| Lysine | 1.4 g |
| Methionine | 0.27 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.51 g |
| Valine | 0.86 g |
| Arginine | 1.9 g |
| Histidine | 0.57 g |
| Alanine | 0.88 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.86 g |
| Proline | 0.85 g |
| Serine | 1.0 g |
FAQ
How do I cook dried chickpeas?
Soak them in water for 8-12 hours, then boil in fresh water for 1-2 hours until tender. Adding a pinch of baking soda can speed up softening.
Are chickpeas gluten-free?
Yes, chickpeas are naturally gluten-free, making them a safe and nutritious option for those with celiac disease or gluten sensitivity.
Can I eat chickpeas raw?
No, dried chickpeas must be cooked to be digestible and safe to eat. Raw chickpeas contain compounds that can cause digestive discomfort.
What's the difference between chickpeas and garbanzo beans?
They are the same legume. 'Chickpea' is the more common term in the UK and India, while 'garbanzo bean' is used in the US and Spain.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.83 kcal/g · 22% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.