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Cooked chickpeas

Boiled chickpeas (garbanzo beans, bengal gram)

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories164 kcal
  • Proteins8.86 g
  • Carbohydrates27.4 g
  • Fats2.59 g
  • Fiber4.56 g
  • Sodium0.007 g
  • Sugars4.8 g
  • CO₂ footprint80 g
Detailed nutrition enriched from Canadian Nutrient File — Chickpeas (garbanzo beans, bengal gram), mature seeds, boiled

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.269 g1.3% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 49 mg4.9% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 2.89 mg13–21% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 82 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 48 mg15% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 168 mg24% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 291 mg8.3% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 7 mg0.4% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 1.53 mg11–14% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.352 mg39% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 1.03 mg34% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 3.7 µg6.2% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 24 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 1 µg0.1% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 16 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.35 mg3.9% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 0 µg
  • Vitamin C 1.3 mg1.3% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.116 mg9.7% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.063 mg5.3% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.526 mg3.5% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 1.94 mg NE13% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.286 mg5.7% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.139 mg11% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 172 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 42.8 mg
  • Vitamin K (phylloquinone) 4 µg
  • Folic acid 0 µg
  • Naturally occurring folate 172 µg
  • Dietary folate equivalents 172 µg43% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 27 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.004 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.215 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.037 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.578 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 1.11 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.043 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.005 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.583 g
  • Fatty acids, polyunsaturated, total 1.16 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.043 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 4.8 g
Other compounds Additional compounds measured by CNF 22 nutrients
  • Alcohol 0 g
  • Moisture 60.2 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Tryptophan 0.085 g
  • Threonine 0.329 g
  • Isoleucine 0.38 g
  • Leucine 0.631 g
  • Lysine 0.593 g
  • Methionine 0.116 g
  • Cystine 0.119 g
  • Phenylalanine 0.475 g
  • Tyrosine 0.22 g
  • Valine 0.372 g
  • Arginine 0.835 g
  • Histidine 0.244 g
  • Alanine 0.38 g
  • Aspartic acid 1.04 g
  • Glutamic acid 1.55 g
  • Glycine 0.369 g
  • Proline 0.366 g
  • Serine 0.447 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Chickpeas cooked until tender, ready for hummus, curries, salads and roasting.

Cook with it

Recipes using this ingredient

Creamy Sweet Potato & Paneer Curry with Chickpeas

15 min 30 min 5 min

This curry leans on sweet potato for body, carrots for gentle sweetness, and paneer for a soft, milky contrast that holds its shape instead of dissolving into the sauce. The onion, garlic, ginger, curry powder, tomato paste and coconut milk cook down into a thick spoon-coating base, so the whole thing feels generous without needing a long list of ingredients or a separate side project disguised as dinner.

Start a recipe with it Build your own recipe around Cooked chickpeas and see its nutrition per serving.