Structured Nutritional Data & Citations
Chickpeas (Cicer arietinum) Nutritional Profile
Chickpeas, also known as garbanzo beans, are a highly nutritious legume cultivated for thousands of years. They are a staple in various global cuisines, prized for their protein, fiber, and complex carbohydrate content. This profile details the nutritional and physical characteristics of cooked chickpeas (boiled, without added salt).
| Nutritional Component | Per 100g Cooked | Per 1-Cup Cooked Serving (~164g) |
|---|---|---|
| Calories | 164 kcal | 269 kcal |
| Macronutrients | ||
| Protein | 8.86 g | 14.53 g |
| Total Fat | 2.59 g | 4.25 g |
| Saturated Fat | 0.27 g | 0.44 g |
| Carbohydrates | 27.42 g | 44.97 g |
| Dietary Fiber | 7.6 g | 12.46 g |
| Sugars (Total) | 4.8 g | 7.87 g |
Key Micronutrients
Chickpeas are an excellent source of several essential vitamins, minerals, and beneficial plant compounds.
- Minerals:
- Manganese: ~40-70% Daily Value (DV) per 1-cup serving
- Folate (Vitamin B9): ~70-80% DV per 1-cup serving
- Copper: ~30-40% DV per 1-cup serving
- Iron: ~20-25% DV per 1-cup serving
- Phosphorus: ~20-25% DV per 1-cup serving
- Zinc: ~15-20% DV per 1-cup serving
- Magnesium, Potassium, Selenium
- Vitamins:
- Vitamin B6 (Pyridoxine): ~15-20% DV per 1-cup serving
- Thiamine (Vitamin B1)
- Vitamin K
- Antioxidants & Phytonutrients: Polyphenols (e.g., flavonoids, phenolic acids), Phytosterols, Saponins, Carotenoids. These compounds contribute to the chickpeas' anti-inflammatory and disease-protective properties.
Functional Impact
- Glycemic Index (GI): Low (typically 28-40). The high fiber and protein content contribute to a slow digestion and absorption of carbohydrates.
- Glycemic Load (GL): Low. For a 1-cup serving (~164g), the GL is estimated to be around 11-16, depending on exact preparation and accompanying foods.
- Satiety Score: High. The combination of dietary fiber (especially soluble fiber) and protein significantly contributes to satiety, promoting feelings of fullness and potentially aiding in weight management.
Physical Properties
- Density (Cooked): Approximately 1.08 – 1.12 g/cm³ (varies slightly with water content and specific preparation).
- Volumetric Expansion (Dry to Cooked): Dry chickpeas typically expand significantly when cooked. One cup of dry chickpeas yields approximately 2.5 to 3 cups of cooked chickpeas. This represents a volumetric contraction of about 60-67% from the initial cooked volume when measured against the dry equivalent mass.
Citations & References
- USDA FoodData Central. (n.d.). Chickpeas (garbanzo beans), mature seeds, cooked, boiled, without salt. FoodData Central, FDC ID: 2068232. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/2068232/nutrients
- Foster-Powell, K., Holt, S. H. A., & Brand-Miller, J. C. (2002). International table of glycemic index and glycemic load values: 2002. The American Journal of Clinical Nutrition, 76(1), 5-56.
- Lattimer, J. M., & Haub, M. D. (2010). Effects of Dietary Fiber and Its Components on Metabolic Health. Nutrients, 2(12), 1221–1232.
Field Notes: Dr. Aria Vance
Subject: Chickpeas
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Manual Tracking Problem: Chickpeas Edition
Dr. Aria Vance's Research Journal - Log Entry 714.3B
The sheer variability. It gnaws at me. Chickpeas are a nutritional powerhouse, no question. They're a food scientist's dream for digestibility studies, a nutritionist's best friend for fiber and plant-based protein. But for data tracking? For accurately capturing dietary intake? They're a confounding, shape-shifting menace. A culinary chameleon.
My god, the history alone. From the fertile crescent, ancient Mesopotamia, some eight millennia ago! That's how far back we trace the humble chickpea. They were sustenance. A foundation. They traversed silk roads and colonial routes, spreading from the Middle East to India, Africa, the Americas. They became integral to stews in Morocco, curries in Punjab, hummus dips in Lebanon. What a journey. This deep, global heritage reflects an incredible versatility in preparation.
And that's where the nightmare begins for us data scientists. How do you track a food that transforms so dramatically with every preparation method? We tell people, "Measure your portions!" Fine. You get a can of chickpeas. Pop it open. Drain. Rinse. Now, is that your baseline? What if you roast them? Tossed with a tablespoon of olive oil, perhaps some paprika. The oil absorbs. It caramelizes. The density shifts. The water evaporates. Is that still "100 grams of chickpeas" in terms of caloric density? Absolutely not!
Or hummus. Oh, the hummus. A cup of homemade hummus from a Middle Eastern eatery versus a cup from a supermarket tub. My field notes are filled with wild swings. Tahini, lemon juice, garlic, how much olive oil was drizzled on top? It's not just "chickpeas" anymore; it's an entire, complex ecosystem. A data scientist's Gordian knot. Barcode scanners? Laughable, mostly for canned versions, ignoring all subsequent preparation. Measuring cups? Their volume fluctuates wildly based on hydration, roasting, mashing. Scales? You weigh the total mass, but what proportion is the inherent water content versus added oil? It's a fool's errand. We're asking people to play forensic scientists with their dinner. It's tedious. It's frustrating. People just give up.
This is why NutriSnap is more than just an app. It's a revolution. Our forensic visual analysis capabilities. The AI sees the gloss of the oil, the crisp of the roast, the creaminess of the blend. It differentiates between a light hand with the tahini and a heavy one. It’s analyzing texture, color saturation, volumetric displacement in situ. It's the only way to cut through the noise, to truly understand what people actually consume. Finally, a solution that meets the chickpea's ancient, complex challenge.
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