Nutrition Information On Chickpeas

Chickpeas are a vegetarian source of protein. One cup supplies more than 25 percent of the dietary reference intake, or DRI, for protein as well as more than 40 percent of the DRI for fiber. Percentages listed are for adults younger than 50. Values may vary for children and older adults.

Calories

One cup of cooked chickpeas contains 269 calories, most of which come from protein and carbohydrates. One cup contains 45 g of carbohydrates, 7.9 g of sugar and 12.5 g of fiber. This is 45 percent of the DRI for fiber.

Protein

One cup of cooked chickpeas contains 14.5 g of protein, which is 32 percent of the DRI for women and 26 percent for men. This protein is made up of 18 amino acids, including significant amounts of glutamic acid, aspartic acid and arginine. Arginine is important for liver and immune system health.

Fat

Cooked chickpeas contain little fat, as one cup contains only 4.3 g. Nearly half of this fat is polyunsaturated fat. One cup of cooked chickpeas contains less than 0.5 g of saturated fat and no cholesterol.

Sodium

If cooked without salt, chickpeas contain very little sodium. One cup contains only 11 mg, which is less than 1 percent of the DRI. If 1/8 tsp. of salt is added to the beans, it would increase the sodium content to 581 mg, which is 24 percent of the DRI.

Minerals

Although low in sodium, chickpeas do contain large amounts of many other minerals. One cup supplies 59 percent of the DRI for iron for men and 26 percent for women. One cup of cooked chickpeas also provides 39 percent of the DRI for phosphorus and 24 percent of the DRI for potassium, Additionally, one cup of cooked chickpeas provides more than 20 percent of the DRI for zinc, more than 60 percent for copper and more than 70 percent for manganese. Manganese is important for bone formation and cholesterol metabolism.

Vitamins

Chickpeas contain varying amounts of the water-soluble vitamins. One cup provides less than 10 percent of the DRI for vitamin C, riboflavin, niacin and pantothenic acid, but supplies larger amounts of other water-soluble B vitamins. One cup of cooked chickpeas provides 18 percent of the DRI for B6, more than 12 percent for choline and 70 percent for folate. Chickpeas do not contain large amounts of any of the fat-soluble vitamins. One cup provides less than 8 percent of the DRI for vitamins A, E, D and K.