Nutrients in 5 ounces of Boiled Chickpeas

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs

21%

14%

65%

5 oz ▼

Macro Nutrients

Boiled Chickpeas

Energy232 kcal

Boiled Chickpeas have 232.4659 kcal of Energy per 5 ounces, which is 8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.67 g

3.8%

Boiled Chickpeas have 3.67126025 g of Fat per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.38 g

1.2%

Boiled Chickpeas have 0.381300775 g of Saturated Fat per 5 ounces, which is 1.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.061 g

3.8%

Boiled Chickpeas have 0.060951425 g of Omega 3 per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.58 g

9.3%

Boiled Chickpeas have 1.577649675 g of Omega 6 per 5 ounces, which is 9.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Chickpeas have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate39 g

30%

Boiled Chickpeas have 38.8671645 g of Carbohydrate per 5 ounces, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.8 g

9.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Chickpeas have 6.80388 g of Sugars per 5 ounces, which is 9.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber10.8 g

28.3%

Boiled Chickpeas have 10.77281 g of Fiber per 5 ounces, which is 28.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.6 g

22.4%

Boiled Chickpeas have 12.5588285 g of Protein per 5 ounces, which is 22.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Chickpeas

Vitamin A1.4 μg

0.16%

RAE, retinol activity equivalents

Boiled Chickpeas have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.7%

Thiamine

Boiled Chickpeas have 0.1644271 mg of Vitamin B1 per 5 ounces, which is 13.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.089 mg

6.87%

Riboflavin

Boiled Chickpeas have 0.089300925 mg of Vitamin B2 per 5 ounces, which is 6.87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.75 mg

4.66%

Niacin, nicotinic acid, niacinamide

Boiled Chickpeas have 0.74559185 mg of Vitamin B3 per 5 ounces, which is 4.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.41 mg

8.1%

Pantothenic acid

Boiled Chickpeas have 0.40539785 mg of Vitamin B5 per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Boiled Chickpeas have 0.197029025 mg of Vitamin B6 per 5 ounces, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9244 μg

61%

Folates and Folic Acid

Boiled Chickpeas have 243.8057 μg of Vitamin B9 per 5 ounces, which is 61% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Chickpeas have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.84 mg

2.05%

Ascorbic acid

Boiled Chickpeas have 1.8427175 mg of Vitamin C per 5 ounces, which is 2.05% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Chickpeas have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.5 mg

3.3%

Tocopherols and Tocotrienols

Boiled Chickpeas have 0.49611625 mg of Vitamin E per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.67 μg

4.72%

Phytomenadione or phylloquinone

Boiled Chickpeas have 5.6699 μg of Vitamin K per 5 ounces, which is 4.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Chickpeas

Calcium69.5 mg

6.95%

Boiled Chickpeas have 69.456275 mg of Calcium per 5 ounces, which is 6.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.4%

Boiled Chickpeas have 0.4989512 mg of Copper per 5 ounces, which is 55.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.1 mg

51.2%

Boiled Chickpeas have 4.09650275 mg of Iron per 5 ounces, which is 51.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium68 mg

16%

Boiled Chickpeas have 68.0388 mg of Magnesium per 5 ounces, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.46 mg

63.5%

Boiled Chickpeas have 1.45999925 mg of Manganese per 5 ounces, which is 63.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus238 mg

34%

Boiled Chickpeas have 238.1358 mg of Phosphorus per 5 ounces, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium412 mg

12%

Boiled Chickpeas have 412.485225 mg of Potassium per 5 ounces, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.24 μg

9.54%

Boiled Chickpeas have 5.2446575 μg of Selenium per 5 ounces, which is 9.54% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Boiled Chickpeas have 9.922325 mg of Sodium per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.17 mg

19.7%

Boiled Chickpeas have 2.16873675 mg of Zinc per 5 ounces, which is 19.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water85.3 g

2.3%

Boiled Chickpeas have 85.34616975 g of Water per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Boiled Chickpeas :

5 ounces of Boiled Chickpeas is an excellent source of Vitamin B9.
It has a good amount of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has some Vitamin B2, Vitamin B3, Vitamin E and Vitamin K.
While 5 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Boiled Chickpeas :

5 ounces of Boiled Chickpeas is an excellent source of Copper, Iron, Manganese and Phosphorus.
It has a good amount of Magnesium, Potassium, Selenium and Zinc.
It also has some Calcium.
It has no Sodium.

Macronutrients in 5 ounces of Boiled Chickpeas :

5 ounces of Boiled Chickpeas is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 6 and Sugars.
It also has some Fat and Omega 3.
The product has trace amounts of Saturated Fat.

Compare Boiled Chickpeas with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 5 ounces of Boiled Chickpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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