Grains & Legumes
Chickpeas (Garbanzo), dried Nutrition Facts
Dried chickpeas are nutrient-dense legumes requiring soaking and cooking before consumption. They're an exceptional source of plant protein, fiber, and essential vitamins and minerals in their concentrated dried form.
Nutrition Facts
Per 100g serving
Calories364
% Daily Value*
Total Fat
6.0g9%
Saturated Fat
0.6g3%
Trans Fat
0.0g
Polyunsaturated Fat
2.7g
Monounsaturated Fat
1.4g
Cholesterol
-0%
Sodium
24mg1%
Total Carbohydrate
60.6g20%
Dietary Fiber
17.4g62%
Total Sugars
10.7g
Protein
19.3g39%
Vitamin A
3mcg0%
Vitamin C
4.0mg4%
Vitamin D
-0%
Vitamin E
0.8mg5%
Vitamin K
9.0mcg8%
Vitamin B6
0.5mg32%
Vitamin B12
-0%
Folate
557mcg139%
Calcium
105mg8%
Iron
6.2mg35%
Potassium
875mg19%
Magnesium
115mg27%
Zinc
3.4mg31%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Extremely high in folate supporting DNA synthesis
- ✓Rich in iron for oxygen transport and energy production
- ✓High protein content supports muscle health and satiety
- ✓Excellent source of dietary fiber for gut health
Best For
Soaking and cooking for various dishesMaking homemade hummusCurries and stewsRoasting after cooking
Storage
Store dried chickpeas in an airtight container in a cool, dry place for up to 1 year. Ensure they're kept away from moisture.
Serving Sizes
100g364 cal
1 cup728 cal
1/2 cup364 cal
Frequently Asked Questions
How long do you need to soak dried chickpeas?
Dried chickpeas should be soaked for 8-12 hours or overnight in cold water. Quick soak method: boil for 2 minutes, then let stand covered for 1 hour.
Are dried chickpeas healthier than canned?
Dried chickpeas have higher nutrient density and no added sodium, but require preparation. Both are nutritious options depending on your needs.
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