Garbanzo beans, also known as chickpeas, have been around for 7,000 years since they first appeared in Middle Eastern regions.



There are two garbanzo bean varieties: the large, round, cream-coloured ‘kabuli-type’ usually found in canned chickpeas and the smaller, darker and less uniform ‘desi-type’. Both types provide a nutty taste with a grainy texture, but nutritionally the darker the better.



Garbanzo beans should first be rinsed soaked in water, then cooked to boil for two minutes, removed from heat, covered and left to stand for four hours. This method not only increases the nutrient content, but also lowers oligosaccharides and the chances for gastral problems when eaten.



Health Benefits


  • Are low in saturated fat and very low in cholesterol and sodium which helps to promote weight loss. (1)


  • Are very high in calcium and manganese which combine to promote bone and teeth strength. (2)


  • Are quite high in protein, copper, phosphorus, iron and magnesium. (3)


  • Provide good levels of fibre which help to ease digestion. (4)


  • Contains essential B-vitamins and zinc which work perfectly together to promote a faster metabolic rate of fats, proteins and carbohydrates. (5)


Garbanzo Beans Nutrition Facts

Serving Size: 100 grams, mature seeds, cooked, without salt

  Amt. Per 
% Daily 
Calories 164
Calories from Fat 22
Total Fat 3 g 4%
Saturated Fat 0 g 1%
Trans Fat
Cholesterol 0 mg 0%
Sodium 7 mg 0%
Total Carbohydrates 27 g 9%
Dietary Fibre 8 g 30%
Sugar 5 g
Protein 9 g
Vitamin A1% Vitamin C 2%
Calcium5% Iron 16%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie intake.





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