How many calories are in a can of chickpeas?

Introduction: Understanding Chickpeas

Chickpeas are a popular legume that is versatile and nutritious. They are often used in Mediterranean and Middle Eastern cuisine and can be found in various forms, including canned, dried, and roasted. Chickpeas are an excellent source of protein, fiber, vitamins, and minerals, making them a healthy addition to any diet.

In this article, we will explore the nutritional value of chickpeas, including the number of calories in a can of chickpeas. We will also discuss how to use and cook chickpeas, how to store them, and whether they can help with weight loss.

What Are Chickpeas?

Chickpeas, also known as garbanzo beans, are a type of legume that belong to the Fabaceae family. They have a round shape and a beige color, and they are about the size of a pea. Chickpeas are commonly used in dishes such as hummus, falafel, and stews.

Chickpeas are a rich source of plant-based protein, containing around 8 grams of protein per 100 grams. They are also high in fiber, with 7 grams per 100 grams. Chickpeas are also a good source of vitamins and minerals, including iron, magnesium, and folate. They are also rich in antioxidants, which can help protect against diseases such as cancer and heart disease.

Chickpeas Nutrition

Chickpeas are a highly nutritious food, containing a range of vitamins, minerals, and other beneficial compounds. One cup of cooked chickpeas (around 164 grams) contains the following nutrients:

  • Calories: 269
  • Protein: 14.5 grams
  • Fat: 4.2 grams
  • Carbohydrates: 45 grams
  • Fiber: 12.5 grams
  • Iron: 4.7 milligrams
  • Magnesium: 78.7 milligrams
  • Folate: 282 micrograms
  • Potassium: 474 milligrams

As you can see, chickpeas are a good source of protein, fiber, and a range of vitamins and minerals. They are also relatively low in fat and calories, making them a healthy addition to any diet.

How Many Calories in a Can of Chickpeas?

A typical can of chickpeas contains around 240 grams of chickpeas, which is equivalent to around 1.5 cups of cooked chickpeas. The number of calories in a can of chickpeas will depend on the brand and whether they are canned in water or in a sauce.

On average, a can of chickpeas contains around 360 calories. This is based on a can of chickpeas canned in water, with no added salt or sugar. If the chickpeas are canned in a sauce, such as tomato sauce or curry sauce, the number of calories will be higher.

How Many Servings are in a Can of Chickpeas?

As mentioned earlier, a typical can of chickpeas contains around 240 grams of chickpeas, which is equivalent to around 1.5 cups of cooked chickpeas. This can be divided into several servings, depending on how you plan to use the chickpeas.

If you are making a salad or a side dish, a typical serving size would be around half a cup of cooked chickpeas (around 80 grams). If you are making a main dish, such as a stew or a curry, a typical serving size would be around one cup of cooked chickpeas (around 160 grams).

How Do You Use Chickpeas?

Chickpeas are a versatile ingredient that can be used in a variety of dishes. Here are some ideas for how to use chickpeas:

  • Make hummus: Blend chickpeas with tahini, lemon juice, garlic, and olive oil to make a creamy dip.
  • Make falafel: Mix chickpeas with herbs and spices, shape into balls, and fry until crispy.
  • Add to salads: Toss chickpeas with greens, vegetables, and a vinaigrette dressing for a healthy and satisfying salad.
  • Make a stew: Add chickpeas to a vegetable or meat-based stew for added protein and fiber.
  • Make a curry: Simmer chickpeas in a tomato-based curry sauce with vegetables and spices for a delicious and nutritious meal.

How to Cook Chickpeas

Cooking chickpeas from scratch is relatively easy, although it does require some planning ahead. Here’s how to cook chickpeas:

  • Rinse the chickpeas and soak them overnight in water.
  • Drain the water and rinse the chickpeas again.
  • Place the chickpeas in a pot and cover them with water.
  • Bring the water to a boil, then reduce the heat and simmer for around 1-2 hours, or until the chickpeas are tender.
  • Drain the water and use the chickpeas in your recipe.

How to Store Chickpeas

Canned chickpeas can be stored in a cool, dry place for up to a year. Once opened, they should be stored in the refrigerator and consumed within 3-4 days.

If you cook chickpeas from scratch, they can be stored in an airtight container in the refrigerator for up to a week, or in the freezer for up to 6 months.

Can Chickpeas Help You Lose Weight?

Chickpeas are a great food to include in a weight loss diet, as they are low in calories and high in fiber and protein. Eating foods that are high in fiber and protein can help you feel full and satisfied, which may help you eat less overall.

Studies have also shown that eating chickpeas can help reduce body weight and body fat, as well as improve blood sugar control and cholesterol levels.

Chickpeas vs Other Legumes

Chickpeas are just one of many types of legumes, which also include lentils, beans, and peas. While all legumes are nutritious, chickpeas have some unique nutritional properties.

For example, chickpeas are higher in protein and fiber than most other legumes, and they are also a good source of iron and folate. Chickpeas are also lower in calories than some other legumes, such as beans.

Chickpeas in a Plant-Based Diet

Chickpeas are a great food to include in a plant-based diet, as they are a rich source of protein, fiber, and other important nutrients. They can be used as a replacement for meat in many dishes, such as stews, curries, and salads.

Eating a plant-based diet has been shown to have many health benefits, including reducing the risk of heart disease, diabetes, and certain types of cancer.

Conclusion: The Benefits of Chickpeas

Chickpeas are a delicious and nutritious food that can be used in a variety of dishes. They are a great source of protein, fiber, vitamins, and minerals, and they are relatively low in calories. Eating chickpeas may also help with weight loss and improve overall health.

Whether you are a vegan, vegetarian, or just looking for a healthy and tasty addition to your diet, chickpeas are a great food to include. So next time you’re at the grocery store, pick up a can of chickpeas and start exploring all the delicious ways you can use them!

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Elise DeVoe

Elise is a seasoned food writer with seven years of experience. Her culinary journey began as Managing Editor at the College of Charleston for Spoon University, the ultimate resource for college foodies. After graduating, she launched her blog, Cookin’ with Booze, which has now transformed into captivating short-form videos on TikTok and Instagram, offering insider tips for savoring Charleston’s local cuisine.

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