Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 95 / 100 How is this scored?

Composition

Energy

Protein 7.1 g · 28 kcal/100g
Fat 2.8 g · 25 kcal/100g
Carbs 22.5 g · 90 kcal/100g
Fiber 6.4 g
Water 67 g
Total energy 139 kcal

Energy is predominantly from carbs (63%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
2.8g
Saturated
0.2g
Monounsat.
0.5g
Polyunsat.
1.0g
Omega-6
0.93g

Saturated fat is 1.4% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 33 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.1 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 3 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.1 mg
Vitamin B6 0.12 mg
Folate (B9) 48 µg
Vitamin B12 0.00 µg

Minerals

Calcium 45 mg
Iron 1.1 mg
Magnesium 26 mg
Phosphorus 85 mg
Potassium 126 mg
Sodium 246 mg
Zinc 0.6 mg
Copper 0.25 mg
Manganese 0.85 mg
Selenium 3.1 µg

Notable source of Manganese (42% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.