بقوليات، عدس وصويا
Chickpeas (garbanzo beans), raw
Per 100 g
- السعرات الحرارية
- 378 kcal
- البروتين
- 20 g
- الألياف
- 12 g
- الدهون
- 6 g
Medium fat 14% of its calories come from fat. Our scale
جميع المغذيات
Per 100 g of chickpeas (garbanzo beans), raw. % Daily Value is for an adult, US FDA values.
Macronutrients
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| الكربوهيدرات | 63 g | 23% |
| Protein | 20 g | 41% |
| الدهون | 6 g | 8% |
| Water | 7.7 g |
الكربوهيدرات
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| Fiber | 12 g | 44% |
| السكريات | 11 g |
Essential amino acids
| العنصر الغذائي | Per 100 g |
|---|---|
| Histidine | 0.57 g |
| Isoleucine | 0.88 g |
| Leucine | 1.5 g |
| Lysine | 1.4 g |
| Methionine | 0.27 g |
| Phenylalanine | 1.1 g |
| Threonine | 0.77 g |
| Tryptophan | 0.2 g |
| Valine | 0.87 g |
Fats
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| دهون مشبعة | 0.6 g | 3% |
| Monounsaturated fat | 1.4 g | |
| Polyunsaturated fat | 2.7 g | |
| Omega 3 | 0.1 g | |
| Omega 6 | 2.6 g | |
| Trans fat | 0 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| فيتامين A (RAE) | 3 µg | 0% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.82 mg | 5% |
| Vitamin K1 | 9 µg | 8% |
| Thiamin (B1) | 0.48 mg | 40% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 1.5 mg | 10% |
| Pantothenic acid (B5) | 1.6 mg | 32% |
| Vitamin B6 | 0.54 mg | 31% |
| Folate (DFE) | 557 µg | 139% |
| فيتامين B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Values by source
The same food in other countries' official food tables, per 100 g. Values differ with variety, soil, season and how each lab measures; here the sources differ by more than a quarter on fiber, sugars, potassium, calcium, iron, magnesium, folate (dfe) (marked ≠).
| Per 100 g | USDA SR Legacy Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Brazil TACO Chickpeas, raw (Grão-de-bico, cru) | Japan MEXT 2023 Chickpeas, mature seeds, whole, raw (Garbanzo beans) (ひよこまめ 全粒 乾) |
|---|---|---|---|
| السعرات الحرارية | 378 kcal | 355 kcal | 336 kcal |
| البروتين | 20 g | 21 g | 20 g |
| الدهون | 6 g | 5.4 g | 5.2 g |
| الكربوهيدرات | 63 g | 58 g | 62 g |
| Fiber ≠ | 12 g | 12 g | 16 g |
| Sugars ≠ | 11 g | – | 2.3 g |
| دهون مشبعة | 0.6 g | 0.9 g | 0.56 g |
| صوديوم | 24 mg | 5.2 mg | 17 mg |
| Potassium ≠ | 718 mg | 1,116 mg | 1,200 mg |
| Calcium ≠ | 57 mg | 114 mg | 100 mg |
| Iron ≠ | 4.3 mg | 5.4 mg | 2.6 mg |
| Magnesium ≠ | 79 mg | 146 mg | 140 mg |
| زنك | 2.8 mg | 3.2 mg | 3.2 mg |
| فيتامين C | 4 mg | 0 mg | 0 mg |
| Folate (DFE) ≠ | 557 µg | – | 350 µg |
| فيتامين A (RAE) | 3 µg | – | 2 µg |
UK and Japanese tables measure available carbohydrate; we show total carbohydrate as on US labels (UK: plus fibre). Japan's fibre method also counts resistant starch, so raw starchy foods read higher. A dash: not measured by that table.
Portion weights
| Portion | Weight | السعرات الحرارية |
|---|---|---|
| 1 كوب | 200 g | 756 kcal |
| 1 tbsp | 13 g | 47 kcal |
Cooking with it as a swap? See the swap page for ratios and methods.
كيف نصنف الدهون
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
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Source
USDA FoodData Central, SR Legacy (April 2018): Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, FDC ID 173756. Daily Values: US FDA, 21 CFR 101.9.