Legumes • Deep Nutrition Analytics
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water is a legumes providing 138 kcal per 100g serving, primarily fueled by carbohydrates (22.9g) for accessible carbohydrate energy. It serves as a rich source of Manganese, offering 35% of your recommended daily allowance (0.8 mg). With 16.6g net carbohydrates and 7g protein per 100g, it offers measurable macronutrient precision for structured meal planning.
- Protein
- 7 g
- Carbohydrates
- 22.9 g
- Fat
- 2.5 g
- Fiber
- 6.3 g
Carbohydrate Quality & Sustained Energy
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water delivers 22.9g of carbohydrates balanced with 6.3g of fiber, yielding 16.6g 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 lipid (fat) | 2.5 g |
| Carbohydrate, by difference | 22.9 g |
| Energy | 138 kcal |
| Protein | 7 g |
| Energy | 578 kJ |
| Total Sugars | 4 g |
| Fiber, total dietary | 6.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.8 mg |
| Copper | 0.3 mg |
| Sodium | 212 mg |
| Vitamin B6 | 0.1 mg |
| Magnesium | 24 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 22 IU |
| Vitamin A, RAE | 1 µg |
| Vitamin C, total ascorbic acid | 0.1 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin K (phylloquinone) | 3.4 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 43 mg |
| Potassium, K | 109 mg |
| Zinc, Zn | 0.6 mg |
| Iron, Fe | 1 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 80 mg |
| Sodium, Na | 212 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 0.8 mg |
| Selenium, Se | 3.1 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Water | 66.9 g |
| Niacin | 0.1 mg |
| Folate, DFE | 41 µg |
| Isoleucine | 0.3 g |
| Leucine | 0.5 g |
| Lysine | 0.5 g |
| Cystine | 0.1 g |
| Valine | 0.3 g |
| Arginine | 0.7 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.8 g |
| Serine | 0.4 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.5 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0.5 g |
| Fatty acids, total polyunsaturated | 1 g |
| Ash | 0.7 g |
| Carotene, beta | 13 µg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Folate, total | 41 µg |
| Folate, food | 41 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.3 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.3 g |
| Proline | 0.3 g |
| Fatty acids, total saturated | 0.2 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Calorie-Conscious Profile
With an energy density of 1.4 kcal/g (138 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup drained, rinsed152 g
- can drained, rinsed254 g
Compare Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water with Category Peers
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids vs Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
Compared to Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids, Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water has 2% less fiber and 1% lower calories per 100g.
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water vs Beans, white, mature seeds, cooked, boiled, without salt
Compared to Beans, white, mature seeds, cooked, boiled, without salt, Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water has 0% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water?
A standard 100-gram serving of Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water contains 138 calories (577 kJ), alongside 7g of protein, 22.9g of carbohydrates, and 2.5g of fat.
In common serving sizes:- 152g (cup drained, rinsed): ~210 kcal
- 254g (can drained, rinsed): ~351 kcal
Is Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 16.6g of net carbs per 100g (22.9g total carbs minus 6.3g fiber), consuming Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water 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, canned, drained, rinsed in tap water?
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, canned, drained, rinsed in tap water are:
- Manganese: 0.8 mg (35% of your daily value)
- Copper: 0.25 mg (28% 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 173801).