What are the Nutritional Facts about Garbanzo Beans or Chickpeas?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Garbanzo beans (chickpeas) are rich in plant protein, fiber, and minerals. Learn nutritional facts, health benefits, and daily intake tips.
Introduction
Garbanzo beans, also known as chickpeas or chana, are one of the most widely eaten legumes in India. They are affordable, filling, and highly nutritious. Chickpeas are an excellent source of plant-based protein, dietary fibre, and complex carbohydrates, making them ideal for vegetarians and vegans.
In this article, you will learn the nutritional facts about garbanzo beans, their health benefits, and how to eat them in a healthy way.
Nutritional Facts About Garbanzo Beans (Cooked – Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 164 kcal |
| Carbohydrates | 27 g |
| Dietary Fibre | 7.6 g |
| Protein | 8.9 g |
| Fat | 2.6 g |
| Sugar | 4.8 g |
| Iron | 2.9 mg |
| Magnesium | 48 mg |
| Potassium | 291 mg |
| Phosphorus | 168 mg |
| Folate (B9) | 172 mcg |
| Zinc | 1.5 mg |
Health Benefits of Eating Garbanzo Beans
1. High in Plant Protein
- Supports muscle growth
- Great meat alternative for vegetarians
2. Rich in Fibre
- Improves digestion
- Helps control blood sugar
3. Supports Heart Health
- Lowers bad cholesterol
- Potassium supports blood pressure
4. Helps in Weight Management
- Keeps you full for longer
- Reduces unhealthy cravings
5. Good for Diabetes
- Low glycaemic index
- Slows sugar absorption
Garbanzo Beans Nutrition for Different People
For Children
- Supports growth and energy
- Improves digestion
For Adults
- Helps manage cholesterol
- Supports gut and muscle health
For Elderly
- Easy to digest when well-cooked
- Prevents constipation
Best Way to Eat Garbanzo Beans
✔ Boiled or pressure-cooked chana
✔ Sprouted chickpeas
✔ Chana salad with vegetables
✔ Hummus (without excess oil)
❌ Avoid deep-fried Chana regularly
❌ Avoid excess salt
How Much Garbanzo Beans Should You Eat Daily?
- ½–1 cup cooked chickpeas per day
- Soak well before cooking for better digestion
Garbanzo Beans vs Kidney Beans (Per 100g, Cooked)
| Nutrient | Chickpeas | Rajma |
|---|---|---|
| Calories | 164 kcal | 127 kcal |
| Protein | 8.9 g | 8.7 g |
| Fibre | 7.6 g | 6.4 g |
| Fat | 2.6 g | 0.5 g |
| Iron | 2.9 mg | 2.9 mg |
Final Thoughts
Garbanzo beans are a nutrient-dense, plant-based food rich in protein, fibre, vitamins, and minerals. Including them regularly in your diet can improve digestion, heart health, and blood sugar control.
Tip: Always soak chickpeas overnight and cook them properly to avoid gas and bloating.