Sophie Bennett
Chickpeas, also known as garbanzo beans, are a nutrient-dense food that can be added to a variety of dishes. They are a good source of plant-based protein and fiber, containing about 11 grams of protein and 10 grams of fiber per 1-cup serving. A 1/4 cup serving of chickpeas contains approximately 67-88 calories, depending on the source. Chickpeas can be used in salads, soups, stews, chilis, casseroles, grain dishes, and even hummus.
| Characteristics | Values |
|---|---|
| Calories | 67 |
| Carbohydrates | 8.75 grams |
| Fiber | 4 grams |
| Starch | 3.125 grams |
| Sugar | 0.625 grams |
| Fat | 0.4 grams |
| Protein | 2.75 grams |
| Folate | 56 micrograms |
| Vitamin B6 | 0.11 milligrams |
| Manganese | 0.18 milligrams |
| Phosphorus | 62.5 milligrams |
| Copper | 0.06 milligrams |
| Iron | 0.6 milligrams |
| Magnesium | 25 milligrams |
| Potassium | 62.5 milligrams |
| Selenium | 1.25 micrograms |
| Calcium | 12.5 milligrams |
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What You'll Learn
- Calories: 1/4 cup of chickpeas contains around 67-88 calories
- Nutritional value: Chickpeas are a good source of plant-based protein and fibre
- Health benefits: The vitamins, minerals, protein and fibre in chickpeas provide many health benefits
- Carbohydrates: Chickpeas are high in carbohydrates, with about 35 grams in a 1-cup serving
- Uses: Chickpeas can be added to salads, soups, stews, chilis, casseroles, and grain dishes
Calories: 1/4 cup of chickpeas contains around 67-88 calories
Chickpeas, also known as garbanzo beans, are a nutrient-dense legume that is a good source of plant-based protein, fibre, and complex carbohydrates. They are a versatile ingredient used in many Mediterranean and Indian dishes.
A 1/4 cup of chickpeas contains around 67-88 calories. Most of the calories in chickpeas come from carbohydrates, with about 35 grams of carbs in a 1-cup serving. Chickpeas are also a good source of vitamin B6 and folate, providing about 14% of your daily needs in a 1-cup serving. They also contain B vitamins, including thiamin, riboflavin, niacin, and pantothenic acid, as well as healthy minerals such as manganese, phosphorus, copper, iron, magnesium, and smaller amounts of potassium, selenium, and calcium.
It's important to note that the calorie count may vary depending on the preparation method and any added ingredients. For example, chickpeas in the form of hummus, noodles, or falafel may have a different calorie count due to added ingredients. Additionally, the calorie count for cooked chickpeas may differ from that of dried or canned chickpeas.
While chickpeas offer nutritional benefits, it's always a good idea to consult a physician or a registered dietitian before making any significant changes to your diet or beginning any weight loss program.
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Nutritional value: Chickpeas are a good source of plant-based protein and fibre
Chickpeas, also known as garbanzo beans, are a nutrient-dense food with a variety of health benefits. They are a good source of plant-based protein and fibre, as well as vitamins and minerals.
A 1/4 cup of chickpeas contains approximately 67-88 calories, with most of the calories coming from carbohydrates. Chickpeas are also a good source of polyunsaturated fat, which is considered a healthier form of fat.
In terms of nutritional value, chickpeas provide about 11 grams of protein per 1-cup serving. Protein is important for maintaining a healthy immune system and is necessary for bone, muscle, and skin health. Chickpeas also contain B vitamins, including folate, thiamin, riboflavin, niacin, and pantothenic acid.
Chickpeas are also a good source of fibre, with about 16% of your daily needs in one half-cup serving. Fibre works together with protein to slow digestion, promoting fullness and helping to keep your appetite under control. This may lead to reduced calorie intake at meals.
Chickpeas can be prepared in a variety of ways and added to dishes such as salads, soups, stews, and grain bowls. They can also be pureed to make hummus, a protein and fibre-rich snack.
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Health benefits: The vitamins, minerals, protein and fibre in chickpeas provide many health benefits
Chickpeas are a nutrient-dense food with a rich vitamin, mineral, protein, and fibre content. They are a type of legume, also known as garbanzo beans, and are a common ingredient in Mediterranean and Indian dishes.
The vitamins and minerals found in chickpeas include manganese, phosphorus, copper, iron, magnesium, potassium, selenium, calcium, and B vitamins like folate. These vitamins and minerals offer a range of health benefits, including aiding weight management, improving digestion, and reducing the risk of chronic illnesses like heart disease and cancer.
The fibre in chickpeas is also beneficial for digestive health. Fibre acts as a bulking agent in the digestive system, helping to slow digestion and promote feelings of fullness. Chickpeas contain both insoluble and soluble fibre, including a type called raffinose, which is beneficial for gut health. Soluble fibre can lower cholesterol levels, reducing the risk of heart disease.
Chickpeas are also a good source of plant-based protein, providing about 11 grams per cup. Protein is essential for maintaining a healthy immune system and building muscle tissue, as well as supporting bone and skin health.
Additionally, chickpeas have been found to help control blood sugar levels, making them beneficial for managing diabetes. They have a low glycemic index, meaning they are digested slowly, preventing blood sugar spikes.
Overall, chickpeas offer a wide range of health benefits due to their impressive nutritional profile, making them a healthy and versatile addition to various dishes.
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Carbohydrates: Chickpeas are high in carbohydrates, with about 35 grams in a 1-cup serving
Chickpeas, also known as garbanzo beans, are a type of legume full of protein, fibre, and complex carbohydrates. They are a versatile, nutrient-dense food that can be found in many Mediterranean and Indian dishes. They are also a handy plant-based source of protein.
A 1/4 cup of dried chickpeas yields 3/4 cups cooked. Carbohydrates make up most of the calories in chickpeas, with about 35 grams of carbs in a 1-cup serving. Most of these carbohydrates are fibre and starch, with a small amount of naturally occurring sugar. The glycemic load for a 1-cup serving of chickpeas is estimated to be 23.
Chickpeas are a good source of plant-based protein, providing about 11 grams per 1-cup serving. Protein is important for maintaining a healthy immune system and is the building block of hair, skin, and nails. It is also used to help build muscle tissue. Chickpeas are also a solid source of vitamin B6 and folate, providing about 14% of your daily needs in a 1-cup serving.
Chickpeas can be purchased dried or canned. Canned chickpeas are more convenient but are higher in sodium than dried varieties. One can of chickpeas can contain upwards of 622mg of sodium. To reduce the sodium content by up to 40%, drain and rinse the chickpeas thoroughly in water before use.
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Uses: Chickpeas can be added to salads, soups, stews, chilis, casseroles, and grain dishes
A 1/4 cup of chickpeas contains 67 calories. This legume is a versatile ingredient that can be used in a variety of dishes, including salads, soups, stews, chilis, casseroles, and grain bowls.
Chickpeas can be a great addition to salads, adding texture, protein, and a satisfying bite. They can be tossed with vegetables like tomatoes, cucumbers, peppers, onions, and avocados, and dressed with olive oil, vinegar, lemon juice, and seasonings.
For soups, chickpeas provide texture and creaminess to the broth, especially when blended. They work well with Mediterranean flavours like basil and sun-dried tomatoes, as well as spices like cumin, coriander, cinnamon, and cayenne for a Moroccan twist.
Chickpeas are also excellent in stews, especially when crisped in olive oil and simmered in garlicky coconut milk, evoking flavours from South India and the Caribbean. They can be crushed slightly to release their starch and thicken the stew.
In chilis, chickpeas are a great source of protein and can be combined with ground beef, lamb, or chicken, along with spices and herbs. They add a hearty texture and can be simmered until tender.
For casseroles, chickpeas provide protein and substance. They work well in Mediterranean-style casseroles with tomatoes, spinach, and feta cheese, which can be broiled until golden brown. This dish can be served with bread, pita, or naan for dipping.
Lastly, chickpeas are a fantastic addition to grain bowls, providing protein and texture. They pair well with quinoa, rice, and other grains, as well as vegetables like sweet potatoes, avocado, and greens.
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Frequently asked questions
There are about 67 calories in 1/4 cup of chickpeas. However, another source suggests there are 88 calories.
1/4 cup of chickpeas contains 4 grams of total fat, less than 1 gram of saturated fat, 9 grams of carbohydrates, 3 grams of fibre, and 4 grams of protein.
A typical serving size for chickpeas is considered to be 1 cup, which contains around 210 calories.
Chickpeas are a nutrient-dense food, providing protein, fibre, and complex carbohydrates. They are a good source of plant-based protein and vitamin B6, as well as minerals like manganese, phosphorus, copper, iron, and magnesium.
1/4 cup of dried chickpeas yields 3/4 cups of cooked chickpeas.
