Exploring the Nutritional Value of Chickpeas with Nutritional Tables

Chickpeas, also known as ceci beans or garbanzo beans, have been a significant part of human diets for thousands of years. They are not only versatile and delicious but also offer numerous health benefits. Today, we will be exploring the nutritional value of chickpeas and their various components, highlighting their nutritional content with the help of nutritional tables.

Protein, Carbohydrates, and Fiber:
One of the notable features of chickpeas is their high protein content. In 100 grams of cooked chickpeas, you can find around 8.9 grams of protein, making them a valuable plant-based protein source for vegetarians and vegans. Additionally, chickpeas are rich in carbohydrates, with approximately 27 grams per 100 grams, providing a steady energy release. Furthermore, chickpeas are high in dietary fiber, promoting digestive health and aiding in weight management. For every 100 grams, chickpeas contain approximately 7.6 grams of dietary fiber.

Vitamins and Minerals:
Chickpeas are a great source of various vitamins and minerals. They are particularly high in folate (also known as vitamin B9), with 100 grams of cooked chickpeas providing about 172 micrograms of this essential nutrient. Folate is crucial for cell division and growth, making it particularly important for pregnant women. Additionally, chickpeas offer a good amount of other B-vitamins such as thiamin, riboflavin, niacin, and vitamin B6, which play a vital role in energy production. Chickpeas also contain important minerals like iron, phosphorus, magnesium, and zinc, which are essential for bone health, energy production, and immune function.

Antioxidants:
Chickpeas possess antioxidant properties due to their high content of compounds such as polyphenols and flavonoids. These antioxidants protect our bodies against harmful free radicals, reducing the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Regular consumption of chickpeas, along with a balanced diet, can contribute to overall well-being and a strong immune system.

Health Benefits:
Including chickpeas in your diet can offer an array of health benefits. The high fiber content in chickpeas aids in digestion, prevents constipation, and promotes a healthy gut. The low glycemic index of chickpeas also makes them suitable for individuals with diabetes, as they help regulate blood sugar levels. Additionally, chickpeas can contribute to heart health, as their fiber content helps lower LDL (bad) cholesterol levels, reducing the risk of cardiovascular diseases.

Nutritional Tables – Per 100 grams of cooked chickpeas:

Calories: 164 kcal
Protein: 8.9 grams
Carbohydrates: 27 grams
Fiber: 7.6 grams
Fat: 2.59 grams
Folate: 172 micrograms
Iron: 2.89 milligrams
Phosphorus: 168 milligrams
Magnesium: 48 milligrams
Zinc: 1.53 milligrams

In conclusion, chickpeas are a highly nutritious legume packed with protein, carbohydrates, fiber, vitamins, minerals, and antioxidants. As depicted in the nutritional tables, these small beans offer a range of health benefits, from aiding in digestion to promoting heart health. Whether enjoying them in a salad, as part of a stew, or in the form of hummus, incorporating chickpeas into your diet can be a simple and delicious way to enhance your overall nutritional intake.

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