Nutrients in 300 calories of Boiled Chickpeas

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Weight per 300 Calories

Boiled Chickpeas

183g

Boiled Chickpeas has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

21%

14%

65%

300 kcal ▼

Macro Nutrients

Boiled Chickpeas

Energy300 kcal

10.3%

Boiled Chickpeas have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.74 g

4.9%

Boiled Chickpeas have 4.7378048780488 g of Fat per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.54%

Boiled Chickpeas have 0.49207317073171 g of Saturated Fat per 300 calories, which is 1.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.079 g

4.9%

Boiled Chickpeas have 0.078658536585366 g of Omega 3 per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.04 g

12%

Boiled Chickpeas have 2.0359756097561 g of Omega 6 per 300 calories, which is 12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Chickpeas have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate50 g

38.6%

Boiled Chickpeas have 50.158536585366 g of Carbohydrate per 300 calories, which is 38.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.8 g

12%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Chickpeas have 8.780487804878 g of Sugars per 300 calories, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber14 g

36.6%

Boiled Chickpeas have 13.90243902439 g of Fiber per 300 calories, which is 36.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16.2 g

29%

Boiled Chickpeas have 16.207317073171 g of Protein per 300 calories, which is 29% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Chickpeas

Vitamin A1.83 μg

0.2%

RAE, retinol activity equivalents

Boiled Chickpeas have 1.8292682926829 μg of Vitamin A per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17.7%

Thiamine

Boiled Chickpeas have 0.21219512195122 mg of Vitamin B1 per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

8.86%

Riboflavin

Boiled Chickpeas have 0.11524390243902 mg of Vitamin B2 per 300 calories, which is 8.86% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.96 mg

Niacin, nicotinic acid, niacinamide

Boiled Chickpeas have 0.96219512195122 mg of Vitamin B3 per 300 calories, which is 6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.52 mg

10.5%

Pantothenic acid

Boiled Chickpeas have 0.52317073170732 mg of Vitamin B5 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19.6%

Pyridoxine

Boiled Chickpeas have 0.25426829268293 mg of Vitamin B6 per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9315 μg

78.7%

Folates and Folic Acid

Boiled Chickpeas have 314.63414634146 μg of Vitamin B9 per 300 calories, which is 78.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Chickpeas have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.38 mg

2.64%

Ascorbic acid

Boiled Chickpeas have 2.3780487804878 mg of Vitamin C per 300 calories, which is 2.64% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Chickpeas have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.64 mg

4.27%

Tocopherols and Tocotrienols

Boiled Chickpeas have 0.64024390243902 mg of Vitamin E per 300 calories, which is 4.27% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.3 μg

6.1%

Phytomenadione or phylloquinone

Boiled Chickpeas have 7.3170731707317 μg of Vitamin K per 300 calories, which is 6.1% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chickpeas

Calcium89.6 mg

8.96%

Boiled Chickpeas have 89.634146341463 mg of Calcium per 300 calories, which is 8.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71.5%

Boiled Chickpeas have 0.64390243902439 mg of Copper per 300 calories, which is 71.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5.3 mg

66%

Boiled Chickpeas have 5.2865853658537 mg of Iron per 300 calories, which is 66% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium88 mg

21%

Boiled Chickpeas have 87.80487804878 mg of Magnesium per 300 calories, which is 21% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.9 mg

82%

Boiled Chickpeas have 1.8841463414634 mg of Manganese per 300 calories, which is 82% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus307 mg

44%

Boiled Chickpeas have 307.31707317073 mg of Phosphorus per 300 calories, which is 44% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium532 mg

15.7%

Boiled Chickpeas have 532.31707317073 mg of Potassium per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium6.77 μg

12.3%

Boiled Chickpeas have 6.7682926829268 μg of Selenium per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13 mg

0.85%

Boiled Chickpeas have 12.80487804878 mg of Sodium per 300 calories, which is 0.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.8 mg

25.4%

Boiled Chickpeas have 2.7987804878049 mg of Zinc per 300 calories, which is 25.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water110 g

2.98%

Boiled Chickpeas have 110.14024390244 g of Water per 300 calories, which is 2.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled Chickpeas :

300 calories of Boiled Chickpeas is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
It also has some Vitamin B3, Vitamin C, Vitamin E and Vitamin K.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Boiled Chickpeas :

300 calories of Boiled Chickpeas has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Calcium, Potassium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Boiled Chickpeas :

300 calories of Boiled Chickpeas is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6 and Sugars.
It also has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

Compare Boiled Chickpeas with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Boiled Chickpeas

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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