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Boiled Chickpeas

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories164
% Daily Value
  • Total Fat 2,59 g3%
  • Saturated Fat 0,27 g1%
  • Trans Fat 0 g
  • Cholesterol 0 mg0%
  • Sodium 243 mg11%
  • Total Carbohydrate 27,42 g10%
  • Dietary Fiber 7,6 g27%
  • Total Sugars 4,8 g
  • Protein 8,86 g18%
  • Vitamin D 0 µg0%
  • Calcium 49 mg4%
  • Iron 2,89 mg16%
  • Potassium 291 mg6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Chickpeas (garbanzo beans, bengal gram), boiled contains 164 kcal calories, 8,86g protein, and 172µg folate (b9) per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

168kcal
  • Protein21%(35 kcal)
  • Carbs65%(110 kcal)
  • Fat14%(23 kcal)

Nutrient density

73/ 100

Meets ≥10% Daily Value for 12 of 30 nutrients

High nutrient density

Use Boiled Chickpeas in your next meal plan

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Category: Legumes and Legume Products

High fiberLow sugarLow fatHigh ironZero cholesterolVeganVegetarianGluten-free
Potassium : Sodium ratio1.2 : 1
neutral
  • Boiled Chickpeas has a potassium-to-sodium ratio of 1.2:1, which is considered neutral for blood-pressure support.
  • Boiled Chickpeas contains more fiber per 100 g than cooked oatmeal — 8 g vs 2 g.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

164 kcal8%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

8,86 g18%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

27,42 g10%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

2,59 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

7,6 g27%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

4,8 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

243 mg11%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

291 mg6%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

49 mg4%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

48 mg11%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

168 mg13%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

2,89 mg16%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,53 mg14%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,35 mg39%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

1,03 mg45%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

3,7 µg7%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,27 g1%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,58 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

1,16 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

1 µg0%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

1,3 mg1%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,35 mg2%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

4 µg3%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,12 mg10%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,06 mg5%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

0,53 mg3%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,29 mg6%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,14 mg8%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

172 µg43%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

42,8 mg8%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

16 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

0 µg—
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,59 g—
Leucine0,63 g—
Isoleucine0,38 g—
Valine0,37 g—
Threonine0,33 g—
Methionine0,12 g—
Phenylalanine0,48 g—
Tryptophan0,09 g—
Histidine0,24 g—
Arginine0,84 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

60,21 g—

Compare 7 USDA variants

Variants of Chickpeas (garbanzo beans, bengal gram), mature seeds, raw cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw17375637820,5636
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1737571648,927,42,6
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with saltcurrent1737991648,927,42,6
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids1738001397,122,52,8
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water173801138722,92,5
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids175206884,913,52
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium175250884,913,52

Fatty acid profile

Breakdown of fats per 100 grams

2 g
  • Saturated13%(0,27 g)
  • Monounsaturated29%(0,58 g)
  • Polyunsaturated58%(1,16 g)

Household serving sizes

g
cup
164 g

Frequently asked questions about Boiled Chickpeas

How many calories in Boiled Chickpeas?

Boiled Chickpeas contains 164 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in Boiled Chickpeas?

Boiled Chickpeas contains 243 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in Boiled Chickpeas?

Per 100 grams, Boiled Chickpeas contains 8.86 g protein, 27.42 g carbohydrates, and 2.59 g total fat.

Is Boiled Chickpeas good for keto or low-carb?

Boiled Chickpeas has 27.4 g carbs per 100 g — typically not a keto or low-carb staple.

Where does Boiled Chickpeas nutrition data come from?

Nutrition data for Boiled Chickpeas is sourced from USDA FoodData Central (FDC ID 173799). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173799/nutrients.

Diet compatibility

  • High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Boiled Chickpeas

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Boiled Chickpeas.

3 meal ideas using Boiled Chickpeas

Starter templates matched to Boiled Chickpeas's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Fiber-rich breakfast bowl featuring boiled Chickpeas

    Combine boiled Chickpeas with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.

  • Lunch

    Plant-based lunch with boiled Chickpeas

    A warm grain bowl with boiled Chickpeas, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Fiber-forward dinner featuring boiled Chickpeas

    Combine boiled Chickpeas with brown rice and black beans for a dinner that delivers 15+ g of fiber and a strong potassium-to-sodium ratio.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 173799), accessed 2019-04-01.

Published: 2019-04-01

More foods in Legumes and Legume Products

Use Boiled Chickpeas in your next meal plan

Melio can build a complete week of meals around Boiled Chickpeas (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Boiled Chickpeas: 0 mg Cholesterol per 100g + recipes | План харчування