Legumes, Nuts, and Seeds / Beans
Chickpea, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 377kcal / 2530kcal (14%) |
Macronutrients
Protein | 19.2 g/ 71g (27%) | ||||||
Total Fat | 6.2 g/ 42g (14%) | ||||||
| |||||||
Total Carbs | 61.2 g/ 348g (17%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.17 mg/ 1mg (14%) |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 1.2 mg NE/ 16mg NE (7%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 129 mg/ 750mg (17%) source |
Phosphorus | 303 mg/ 700mg (43%) high |
Iron | 3.4 mg/ 12mg (28%) source |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Chickpeas (dried) — a legume that’s usually cooked (boiled or stewed) before eating. In a meal, it works well as a plant-based protein and a filling carb.
Why it matters to health
Chickpeas give fiber (about 11.8 g per 100 g) which helps you feel full and supports healthy digestion. They also provide protein (about 6.2 g fat total, with carbs and fiber doing most of the “filling” work) and slow-digesting carbohydrates, which can help keep energy steadier between meals. Watch the sugar and sodium: chickpeas have some natural sugar (10.4 g) and sodium is low in this data (7 mg), but your final sodium depends on how they’re cooked (e.g., with salty broth, canned sauces, or added salt). Since they’re calorie-dense (377 kcal per 100 g), portion size matters—especially if you’re also having rice, bread, or noodles in the same meal.
Healthier tips
- For a balanced plate: use chickpeas as your protein + fiber and pair with non-starchy vegetables (e.g., lettuce, carrots, sayote, pechay) and a measured serving of rice or bread.
- Portion guide: aim for about 1/2 to 1 cup cooked chickpeas per meal (adjust based on your rice and activity level), and keep snacks to 1–2 small servings per day.
- Soak and cook well to improve texture and make them easier to digest.
- If you’re making stews or salads, go easy on added salt and salty sauces; use herbs, garlic, onions, lemon, or spices for flavor.
- To manage carbs: if you already have rice at lunch, consider smaller rice portions and let chickpeas do the filling.
- Remember: everything in moderation—chickpeas are a great everyday food when portion and meal balance are right.
Common Filipino dishes
Chickpea salad, Ginataang chickpeas, Chickpea hummus, Chickpea stew, Mixed bean soup
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon