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

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GI: 28 (Low)
Nutrition Facts
Serving Size: 100g
Calories686
Total Fat2.6g
Saturated Fat0.0g
Total Carbs27.4g
Fiber7.6g
Sugars4.8g
Protein8.9g

Macro Breakdown

Protein8.9g (21%)
Carbs27.4g (65%)
Fat2.6g (14%)

Glycemic Impact

Glycemic Index28 (Low)
Glycemic Load8
Insulin Index38

Health Scores (0-10)

10.0
Metabolic
8.1
Inflammation
10.0
Hormonal
8.8
Gut Health
5.5
Skin Health
4.9
Brain Health
10.0
Bone Health
9.8
Sleep
8.6
Exercise
7.3
Longevity
6.5
Detox
7.3
Immunity
8.3
Pral
6.0
Satiety
0.0
Nutrient Density
5.1
Bioavailability
10.0
Electrolyte
8.4
Methylation

Complete Nutrient Profile

NutrientAmount / 100g% Daily Value
Energy Kcal686.0 kJ—
Protein8.9 g18% DV
Total Fat2.6 g3% DV
Carbohydrate27.4 g10% DV
Fiber7.6 g27% DV
Sugar4.8 g10% DV
Sodium7.0 mg—
Calcium49.0 mg4% DV
Iron2.9 mg16% DV
Magnesium48.0 mg11% DV
Phosphorus168.0 mg13% DV
Potassium291.0 mg6% DV
Zinc1.5 mg14% DV
Vitamin C1.3 mg1% DV
Vitamin B60.1 mg8% DV
Folate172.0 µg43% DV
Vitamin A1.0 µg—
Vitamin E0.3 mg2% DV
Vitamin K4.0 µg3% DV
Selenium3.7 µg7% DV

Fatty Acid Breakdown

Fatty AcidAmount / 100g
saturated fat0.269g
monounsaturated fat0.583g
polyunsaturated fat1.156g
trans fat0.000g

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

Abiyuch, raw
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal

Health Condition Relevance

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🦠

Gut Health

fiber, zinc. Soluble fiber→SCFA (butyrate) fuels colonocytes. Polyphenols metabolize into anti-inflammatory compo.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (14% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (11% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Vitamin B6 → Progesterone, Dopamine (8% DV)

Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.

🧬 Fiber → Estrogen, Insulin (27% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Frequently Asked Questions

How does Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt support gut health?
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt contains 7.6g of fiber per 100g (27% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.
Does Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt affect hormones?
Yes — Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt is rich in fiber (27% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. zinc supports Testosterone and DHT production. magnesium supports Testosterone and Cortisol production.
Is Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt good for blood pressure?
Yes. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt provides 291mg of potassium per 100g (6% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 41.6.
How filling is Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt?
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt has a satiety score of 6.0/10. The 7.6g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.