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Canned Chickpeas

Canned Chickpeas

EverydayCannedDrained

Canned chickpeas (also called garbanzo beans) are pre-cooked legumes preserved in water and salt, offering a convenient protein and fiber source for quick meal preparation. While softer in texture than home-cooked dried chickpeas, they retain their nutty flavor and firm structure, making them ideal for salads, stews, or blended into hummus. Draining and rinsing reduces sodium content by up to 40%, addressing a key nutritional consideration for this pantry staple.

Macro Impact

A 1/2 cup serving contains 174 calories, 9g protein, 28g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 174 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1/2 cup (125 g)
Amount per serving
Calories174
% Daily Value*
Total Fat3g
4%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.6g
Cholesterol0mg
0%
Sodium308mg
13%
Total Carbohydrate28g
10%
Dietary Fiber8g
29%
Total Sugars5g
Includes Added Sugars0g
0%
Protein9g
Vitamin D0mcg
0%
Calcium56mg
4%
Iron1mg
7%
Potassium175mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
28 / 275 g
10%
Fiber
8 / 28 g
29%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
3 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
15 g
Fat
Total Fat
3 / 78 g
4%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
5%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
6%
Omega 9
1 g
Protein
Protein
9 / 80 g
11%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
24%
Leucine
1 / 3 g
20%
Lysine
1 / 2 g
25%
Methionine
0 / 1 g
10%
Phenylalanine
0 / 2 g
24%
Threonine
0 / 1 g
28%
Tryptophan
0 / 0 g
28%
Valine
0 / 2 g
18%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
1%
Pantothenic Acid, B5
0 / 5 mg
3%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
60 / 400 mcg
15%
Vitamin A
1 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
4 / 105 mcg
4%
Minerals
Calcium
56 / 1k mg
6%
Copper
0 / 1 mg
35%
Iron
1 / 13 mg
10%
Magnesium
34 / 370 mg
9%
Manganese
1 / 2 mg
52%
Phosphorous
106 / 700 mg
15%
Potassium
175 / 3k mg
6%
Selenium
4 / 55 mcg
7%
Sodium
308 / 2.3k mg
13%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
144 / 45 mcg
319%
Iodine
0 / 150 mcg
0%
Chlorine
375 / 2.3k mg
16%
Other
Ethyl Alcohol
0 g
Water
83 g
Caffeine
0 mg
Choline
50 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed. USDA Foundational Foods. FDC ID 2644288.
  2. 2.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids. USDA Standard Reference, Legacy. Food ID 173800.
  3. 3.Chickpeas (garbanzo beans, bengal gram), canned, drained solids. Canadian Nutrient File. Food ID 502261.
  4. 4.Chickpeas, boiled, canned. Frida. Public Food Key 1812.
  5. 5.Chickpea, canned, drained. Australian Nutrient Database. Public Food Key F002880.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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