Garbanzo Beans

Chickpeas/Garbanzo Beans

Chickpeas, also known as garbanzo beans or ceci, have a creamy texture and nutty taste.

Widely used in the Middle East, Mediterranean and India, chickpeas are the starring ingredient in dishes such as hummus, falafel, dals and curries.

In addition to providing a good source of vegetarian protein, chickpeas are also high in fiber and nutrients including vitamin B6, folate and magnesium. Recent research shows that chickpeas are especially important to help keep blood sugar stable.

Glycemic Index=28
Glycemic Load=8
Antioxidant Score (ORAC)=847

The Benefits

*Excellent Source of: Fiber, Protein, Vitamin B6, Folate, Copper, Phosphorous, Manganese
*Good Source of: Vitamin C, Iron, Magnesium, Zinc
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Tubers, No Citrus, No Nightshade, No Grains

Selecting and Storing

Chickpeas are available dried or canned, as well as in packaged ready-made Indian foods and in "flour" form. Store dried chickpeas in an airtight container in a cool, dry and dark place. They will keep for up to 12 months. Cooked chickpeas will keep fresh in the refrigerator for up to three days in a covered container.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) CHICKPEAS (GARBANZO BNS,BENGAL GM),MATURE SEEDS,CND

OMEGA-6 / OMEGA-3 RATIO: 25.09

Calories: 286

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	2.7 g	*
Saturated Fat	0.28 g	*
Monosaturated Fat	0.62 g	*
Polyunsaturated Fat	1.2 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	46 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	54.3 g	*
Sugars	0 g	*
Fiber	10.6 g	*
Protein	11.9 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	57.6 IU	1%
Vitamin C	9.1mg	15%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	1.1 mg	55%
Vitamin B12	0 mcg	0%
Vitamin K	0 mg	0%
Folate	160.8 mcg	40%
Niacin	0.33 mg	2%
Riboflavin	0.08 mg	5%
Thiamin	0.07 mg	5%
MINERALS
Calcium	76.8 mg	8%
Copper	0.42 mg	21%
Iron	3.2 mg	18%
Magnesium	69.6 mg	17%
Manganese	1.4 mg	70%
Phosphorous	216 mg	22%
Potassium	412.8 mg	12%
Selenium	6.7 mcg	10%
Sodium	717.6 mg	30%
Zinc	2.5 mg	17%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).