Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is a legume, containing 378 calories per 100g. It is an excellent source of Manganese, Folate and Copper, providing 180%, 139% and 73% of the Daily Value respectively. This legume is high in protein, rich in dietary fiber. Legumes are among the most nutrient-dense plant foods, providing protein, fiber, folate, iron, and potassium. They are a staple protein source in many traditional diets worldwide. Our database tracks 82 nutrients for this food, plus glycemic index, polyphenol profile, environmental footprint data.
Top Nutrients
Data for 82 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 7.7 | g | — | 0% |
| Calories SR | 378 | kcal | — | — |
| Energy (kJ) SR | 1,581 | kj | — | — |
| Protein SR | 20.5 | g | — | 37% |
| Total Fat SR | 6.0 | g | — | — |
| Carbohydrate SR | 63.0 | g | — | 48% |
| Fiber SR | 12.2 | g | — | 32% |
| Total Sugars SR | 10.7 | g | — | — |
| Ash SR | 2.9 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 57.0 | mg | — | 6% |
| Iron SR | 4.3 | mg | — | 54% |
| Magnesium SR | 79.0 | mg | — | 20% |
| Phosphorus SR | 252 | mg | — | 36% |
| Potassium SR | 718 | mg | — | 21% |
| Sodium SR | 24.0 | mg | — | 2% |
| Zinc SR | 2.8 | mg | — | 25% |
| Copper SR | 0.66 | mg | — | 73% |
| Manganese SR | 4.2 | mg | — | 180% |
| Selenium SR | 0 | µg | — | — |
Vitamins 24
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 67.0 | µg | — | 7% |
| Vitamin A (IU) SR | 3.0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 40.0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 4.0 | mg | — | 4% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.82 | mg | — | 6% |
| Vitamin K1 SR | 9.0 | µg | — | 8% |
| Thiamin (B1) SR | 0.48 | mg | — | 40% |
| Riboflavin (B2) SR | 0.21 | mg | — | 16% |
| Niacin (B3) SR | 1.5 | mg | — | 10% |
| Pantothenic Acid (B5) SR | 1.6 | mg | — | 32% |
| Vitamin B6 SR | 0.54 | mg | — | 41% |
| Folate SR | 557 | µg | — | 139% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 557 | µg | — | — |
| Folate (DFE) SR | 557 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 99.3 | mg | — | 18% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.60 | g | — | — |
| Monounsaturated Fat SR | 1.4 | g | — | — |
| Polyunsaturated Fat SR | 2.7 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0.009 | g | — | — |
| Palmitic Acid (16:0) SR | 0.51 | g | — | — |
| Stearic Acid (18:0) SR | 0.09 | g | — | — |
| Linoleic Acid (18:2) SR | 2.6 | g | — | 16% |
| Linolenic Acid (18:3) SR | 0.10 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.20 | g | — | — |
| Threonine SR | 0.77 | g | — | — |
| Isoleucine SR | 0.88 | g | — | — |
| Leucine SR | 1.5 | g | — | — |
| Lysine SR | 1.4 | g | — | — |
| Methionine SR | 0.27 | g | — | — |
| Cystine SR | 0.28 | g | — | — |
| Phenylalanine SR | 1.1 | g | — | — |
| Tyrosine SR | 0.51 | g | — | — |
| Valine SR | 0.86 | g | — | — |
| Arginine SR | 1.9 | g | — | — |
| Histidine SR | 0.57 | g | — | — |
| Alanine SR | 0.88 | g | — | — |
| Aspartic Acid SR | 2.4 | g | — | — |
| Glutamic Acid SR | 3.6 | g | — | — |
| Glycine SR | 0.86 | g | — | — |
| Proline SR | 0.85 | g | — | — |
| Serine SR | 1.0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin K activates osteocalcin and matrix GLA protein, which direct calcium into bones and away from soft tissues (arteries). Works synergistically with vitamin D.
Kidd, Altern Med Rev, 2010
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.20 | 9.8 |
| Threonine | 0.77 | 37.4 |
| Isoleucine | 0.88 | 43.1 |
| Leucine | 1.5 | 71.6 |
| Lysine | 1.4 | 67.3 |
| Methionine | 0.27 | 13.2 |
| Cystine | 0.28 | 13.6 |
| Phenylalanine | 1.1 | 53.9 |
| Tyrosine | 0.51 | 25.0 |
| Valine | 0.86 | 42.3 |
| Arginine | 1.9 | 94.7 |
| Histidine | 0.57 | 27.7 |
| Alanine | 0.88 | 43.1 |
| Aspartic Acid | 2.4 | 118.3 |
| Glutamic Acid | 3.6 | 176.0 |
| Glycine | 0.86 | 41.9 |
| Proline | 0.85 | 41.5 |
| Serine | 1.0 | 50.6 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Other Vegetables” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic Impact
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. Glycemic Load (GL) accounts for typical serving size. Low GI < 55, Medium 56–69, High ≥ 70.
GI data matched from: “Chickpeas, boiled” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021)
Polyphenols & Bioactive Compounds
Polyphenols are plant-derived compounds with antioxidant properties. Higher intake is associated with reduced cardiovascular risk and improved gut health.
Processing Impact on Polyphenols
How common cooking methods affect polyphenol content in legumes. Retention % is relative to the raw/unprocessed food.
Health Associations
Research-backed associations for the polyphenol classes found in this food. Evidence strength rated from systematic reviews and meta-analyses.
Polyphenol data matched from: “Chickpea, raw” · ●●● high confidence
Source: Phenol-Explorer 3.6 (INRA, 2023) · Retention: Rothwell 2013, Palermo 2014 · Health: Del Bo' 2019, Grosso 2017
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Peas” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Pulses
Top 10 countries by per capita supply of the “Pulses” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+2%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw contains 378 kcal per 100 grams, making it a calorie-dense food. The energy comes from 20.5g of protein (22% of calories), 6.0g of fat (14%), and 63.0g of carbohydrates (67%). Carbohydrates are the primary energy source.
What is Chickpeas (garbanzo beans, bengal gram), mature seeds, raw most nutritious for?
The standout nutrient in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is Manganese, providing 4.2 mg per 100g (180% of the Daily Value). It is also a notable source of Folate (139% DV). Our database tracks 82 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Chickpeas (garbanzo beans, bengal gram), mature seeds, raw high in protein?
With 20.5g per 100 grams, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is a high-protein food. Protein accounts for 22% of its total calories, making it suitable for diets focused on protein intake.
How much fiber is in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?
Yes, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw is rich in dietary fiber with 12.2g per 100 grams. The daily recommended intake is 25-38g, so a serving contributes meaningfully toward that goal. Dietary fiber supports digestive health and is associated with reduced risk of cardiovascular disease.
What is the glycemic index of Chickpeas (garbanzo beans, bengal gram), mature seeds, raw?
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw has a glycemic index of 28, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
Does Chickpeas (garbanzo beans, bengal gram), mature seeds, raw contain polyphenols?
Yes, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw contains approximately 14.0 mg of polyphenols per 100g, primarily from the low class. Polyphenols are bioactive plant compounds associated with antioxidant properties. Their retention can vary with cooking and processing methods — see the processing impact section above for details.