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Garbanzo Beans Nutrition Facts

Updated on June 18, 2011
Chickpeas with egg and ham? I've never heard of them prepared this way, but sounds delicious, healthy, and nutritious. Interesting breakfast? Photo credit: su-lin @flickr
Chickpeas with egg and ham? I've never heard of them prepared this way, but sounds delicious, healthy, and nutritious. Interesting breakfast? Photo credit: su-lin @flickr

Garbanzo Beans, or Chickpeas?

Garbanzo beans, also known as chickpeas, are a very versatile food. If you've never tried garbanzo beans, you're missing out.

Not only are chickpeas tasty, but they are very healthy for you as well. Read below the garbanzo beans nutrition facts. They are nutrition powerhouses! You'll see why chickpeas are so popular around the world!

Just Some Fun Garbanzo Beans Poll

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photo: jules:stonesoup @flickr
photo: jules:stonesoup @flickr

Fiber - Garbanzo Beans Nutrition Facts

Like other beans and legumes, chickpeas, or garbanzo beans, are loaded with fiber. If you haven't heard of the many health benefits of fiber, see Why Is Fiber Good for You? and be amazed.

The bare minimum recommended amount of fiber daily for adults is about 25 grams. Most of us, Americans at least, only eat about 10 grams of fiber total a day. For the best health benefits of fiber, 30-40 grams of fiber daily is recommended. A cup serving of garbanzo beans provides about half the daily minimum fiber requirement - 12 grams!

More Nutrition Information About Healthy Foods

Garbanzo Beans Nutrition Facts - Plant Protein Source

Chickpeas are one of the top plant sources of protein. The same cupful gives a person 15 grams of protein. The recommended daily amount of protein is about 1/2 gram for every pound of body weight.

Chickpeas are excellent food choices for a vegetarian diet especially. Vegetarians, and especially vegans, may have a difficult time trying to get enough protein in their daily diets without meat as a protein source.

Protein is needed for many functions in the body, including building muscle tissue. Eating more protein may result in weight loss, so garbanzo beans are a food to consider for your menu if you are on a diet.

Garbanzo Beans - Nutrition Facts for Iron and Other Minerals

Garbanzo beans are also one of the best non-meat sources of iron. A cup of garbanzo beans provides a person with 1/4 the iron needed for the day. Iron is very important for good health. Lack of iron can result in fatigue, anemia, and other health conditions. Again, sometimes vegetarians find it difficult to get enough iron in their diet, so garbanzo beans would be a suitable
substitute for meat.

Garbanzo beans are also excellent sources of manganese, folic acid, phosphorus, and copper.

How Many Calories and Fat Are in Chickpeas?

Garbanzo beans contain about 270 calories in a cup of cooked beans. The same cup has only 4 grams of fat, with no saturated fat or trans fats. Chickpeas also contain virtually no cholesterol or sodium.

Soup made with chickpeas Photo: jlastras @flickr
Soup made with chickpeas Photo: jlastras @flickr

Chickpeas Important Nutrition Facts for Diabetics and Dieters

For diabetics and people on diets, chickpeas are great. A cup of garbanzo beans provides 45 grams of carbohydrates. So why are chickpeas good choices for diabetics and dieters?

Because chickpeas are a low GI food, only 28. Any food with a GI value under 50 is considered a low GI food. The GI index is a measure of how quickly a particular food raises blood sugar levels.

Diabetics are recommended to eat foods with low GI values to better be able to manage blood sugar and avoid blood sugar spikes. Low GI foods are also recommended for anyone who wants to lose weight. Low GI foods help a person feel full longer, and reduce hunger pangs and cravings.

If you are a believer in GL values of food instead, garbanzo beans still pass the test. They have a 17 GL rating. GL stands for glycemic load. Some consider it a more accurate measure of how much a food will raise blood sugar levels. A low glycemic load is 10 or less. Medium GL foods are 11-19. Garbanzo beans are in the medium range.

Hummus recipe Photo: olgucz @flickr
Hummus recipe Photo: olgucz @flickr

Cooking With Garbanzo Beans

So now that you know all of the nutritional reasons to start eating chickpeas, it's time to learn some delicious garbanzo beans recipes so that you don't have to be convinced to eat them.

First, there is the classic hummus dip. This stuff is amazing! It is a traditional Middle Eastern region dish that has been around for, like, ever.

Basically, it is made of mashed chickpeas, garlic, olive oil, and tahini. Tahini is made from sesame seeds. Like any popular recipe, there are variations.

Spread hummus on pita bread or chips, or crackers. Or use it as a dip for diced vegetables. Learn how to make hummus if you don't already have a recipe for hummus.

Healthy chickpea salad Photo: norwichnuts @flickr
Healthy chickpea salad Photo: norwichnuts @flickr

Gordon Makes Chickpeas Salad Video

Garbanzo Beans Nutrition Facts Comments

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    • Angela Harris profile imageAUTHOR

      Angela Harris 

      8 years ago from Around the USA

      Carlos, I'm not aware of such a study, but that doesn't mean it doesn't exist or isn't true. But I do know that beans are loaded with nutrition, as stated above. Who knows what other benefits they may have?

    • profile image


      8 years ago

      Is there any truth about Israel study that garbanzo beans have some what some effects like Prozac and help with sleep problems.


      Please respond.

      Thank you.

    • Becky Puetz profile image


      8 years ago from Oklahoma

      Great hub, thanks for sharing.

    • Hello, hello, profile image

      Hello, hello, 

      8 years ago from London, UK

      I learned so much from your hub. Thank you.

    • katiem2 profile image


      8 years ago from I'm outta here

      Fantastic Garbanzo beans nutrition facts and guide. :)

    • Sandyspider profile image

      Sandy Mertens 

      8 years ago from Wisconsin, USA

      I love the taste of these beans. Thanks for sharing.


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