Beans, lentils and soy
Chickpeas (garbanzo beans), raw
Per 100 g
- Calories
- 378 kcal
- Protein
- 20 g
- Fiber
- 12 g
- Fat
- 6 g
Medium fat 14% of its calories come from fat. Our scale
All nutrients
Per 100 g of chickpeas (garbanzo beans), raw. % Daily Value is for an adult, US FDA values.
Macronutrients
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Carbohydrates | 63 g | 23% |
| Protein | 20 g | 41% |
| Fat | 6 g | 8% |
| Water | 7.7 g |
Carbohydrates
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Fiber | 12 g | 44% |
| Sugars | 11 g |
Essential amino acids
| Nutrient | 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
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Saturated fat | 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
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Vitamin 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% |
| Vitamin 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) |
|---|---|---|---|
| Calories | 378 kcal | 355 kcal | 336 kcal |
| Protein | 20 g | 21 g | 20 g |
| Fat | 6 g | 5.4 g | 5.2 g |
| Carbohydrates | 63 g | 58 g | 62 g |
| Fiber ≠ | 12 g | 12 g | 16 g |
| Sugars ≠ | 11 g | – | 2.3 g |
| Saturated fat | 0.6 g | 0.9 g | 0.56 g |
| Sodium | 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 |
| Zinc | 2.8 mg | 3.2 mg | 3.2 mg |
| Vitamin C | 4 mg | 0 mg | 0 mg |
| Folate (DFE) ≠ | 557 µg | – | 350 µg |
| Vitamin 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 | Calories |
|---|---|---|
| 1 cup | 200 g | 756 kcal |
| 1 tbsp | 13 g | 47 kcal |
Cooking with it as a swap? See the swap page for ratios and methods.
How we label fat
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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All beans, lentils and soy · All ingredients
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.