Prepared and Processed / Legumes, Nuts, and Seeds
Chickpea, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 86% |
| Calories | 198kcal / 2530kcal (7%) |
Macronutrients
Protein | 5.7 g/ 71g (8%) | ||||||
Total Fat | 2 g/ 42g (4%) low | ||||||
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Total Carbs | 39.2 g/ 348g (11%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 49 mg/ 750mg (6%) |
Phosphorus | 113 mg/ 700mg (16%) source |
Iron | 1 mg/ 12mg (8%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
What is this food?
Chickpeas (dried, boiled). These are legumes that are usually cooked until soft and used as a filling plant-based protein in meals and snacks.
Why it matters to health
Chickpeas are a great choice because they provide fiber (9.1 g per 100 g) and protein (they help you feel full and support muscle repair). They also have low fat (2.0 g total; 0.21 g saturated) and very low sodium (8 mg), which is helpful for everyday eating. The carbs (39.2 g) come with fiber, so they tend to be more filling than refined carbs. They also contain sugar (5.8 g), but the fiber helps balance how fast energy is released. Overall, chickpeas support better meal satisfaction and steadier energy, especially when paired with vegetables and a sensible portion of rice or bread.
Healthier tips
- For a balanced Filipino day (3 meals + 1–2 snacks), use chickpeas as your protein add-on:
- Start with 1/2 to 1 cup cooked chickpeas per meal (adjust based on your rice portion).
- Pair with vegetables (e.g., tomatoes, onions, leafy greens) and a source of healthy fats (like a small amount of olive oil or avocado).
- If you’re eating it with rice, keep rice to about 1/2 to 1 cup and let chickpeas do the “fullness” work.
- For snacks, try small portions (a few tablespoons to 1/2 cup) with fruit or veggies to avoid overeating.
- Watch added salt if you’re making dips or stews—chickpeas are naturally low in sodium.
Common Filipino dishes
Ginataang munggo with chickpeas, Chickpea salad (with tomatoes and onions), Chickpea in vegetable stew, Hummus with whole-grain crackers or tinapay, Chickpea “soup” with sayote and carrots
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.
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