Edible parts
Cooked seeds (pulses)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 686 kJ / 164 kcal | 8% |
| Protein | 8.9 g | 18% |
| Carbohydrate | 27 g | 10% |
| Natural sugars | 4.8 g | 5% |
| Fat | 2.6 g | 4% |
| Saturated fat | 0.27 g | 1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 7.6 g |
| Monounsaturated fat | 0.58 g |
| Polyunsaturated fat | 1.16 g |
| Omega-3 (ALA) | 0.04 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 1 µg RAE | <1% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin K | 4 µg | 5% |
| Folate | 172 µg | 86% |
| Thiamin (B1) | 0.12 mg | 11% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.53 mg | 3% |
| Pantothenic acid (B5) | 0.29 mg | 5% |
| Vitamin B6 | 0.14 mg | 10% |
| Choline | 42.8 mg | — |
| Calcium | 49 mg | 6% |
| Iron | 2.9 mg | 21% |
| Magnesium | 48 mg | 13% |
| Potassium | 291 mg | 15% |
| Zinc | 1.5 mg | 15% |
| Copper | 0.35 mg | 35% |
| Manganese | 1.03 mg | 52% |
| Phosphorus | 168 mg | 24% |
| Sodium | 7 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (USDA FDC SR Legacy 173757). Nutrients the row does not report are left blank.
Prep notes
Figures are cooked chickpeas. Home-cooked or drained tinned (rinse if comparing sodium to the unsalted food-data row). Dry raw seed is denser per 100 g and is not this card.
Caution
Cooked grocery chickpeas / garbanzos. Not raw dry seed as eaten, and not forage advice.
Answer-ready
Chickpeas (Cicer arietinum; ES garbanzos; SK cícer) appear here as cooked pulses per 100 g with % NRV (UK) where available. Latin and local names are for finding the same plant in travel shops — food data only.