Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 99 / 100 How is this scored?

Composition

Energy

Protein 4.9 g · 20 kcal/100g
Fat 2.0 g · 18 kcal/100g
Carbs 13.5 g · 54 kcal/100g
Fiber 4.4 g
Water 79 g
Total energy 88 kcal

Macro balance aligns with EFSA guidelines (22% protein, 19% fat, 59% carbs)

Fat quality 69 / 100 How is this scored?
Total fat
2.0g
Saturated
0.2g
Monounsat.
0.4g
Polyunsat.
0.9g
Omega-6
0.85g

Saturated fat is 2.1% 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 31 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.1 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 2 µg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.1 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.47 mg
Folate (B9) 25 µg
Vitamin B12 0.00 µg

Minerals

Calcium 35 mg
Iron 1.2 mg
Magnesium 27 mg
Phosphorus 80 mg
Potassium 144 mg
Sodium 132 mg
Zinc 0.7 mg
Copper 0.15 mg
Manganese 0.82 mg
Selenium 2.0 µg

Notable source of Manganese (41% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.