100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) contains 180 calories. Chickpeas, also known as garbanzo beans, are a nutrient-dense food that provides a wealth of health benefits. They are an excellent source of plant-based protein and fiber, making them a smart choice for those following a vegetarian or vegan diet. In this article, we will explore the nutritional value and potential health benefits of cooked dry chickpeas, as well as provide tips for cooking and enjoying them.
100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) contains 8.86 grams of protein, 33.43 grams of carbohydrates, 2.59 grams of fat, and 8 grams of fiber. They are also a good source of micronutrients, including iron, magnesium, phosphorus, and potassium. Consuming chickpeas has been associated with a lower risk of heart disease, as well as improved blood sugar control and digestion.
Whether you're looking to add more plant-based protein to your diet or simply looking for a tasty and versatile ingredient to incorporate into your meals, cooked dry chickpeas are an excellent choice. Read on to learn more about the nutritional value and potential health benefits of this legume, as well as tips for cooking and enjoying it.
Calories Content of Cooked Dry Chickpeas
100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) contains 180 calories. This makes it a relatively low-calorie food that can be a great addition to a weight-loss or weight-maintenance diet. However, it's important to keep in mind that the calories can quickly add up if you consume chickpeas in larger quantities or if they are prepared with added fats or oils.
Protein Content of Cooked Dry Chickpeas
100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) contains 8.86 grams of protein, making it an excellent source of plant-based protein for vegetarians and vegans. Protein is a crucial nutrient that plays a variety of important roles in the body, including building and repairing tissues, regulating hormones, and supporting immune function. Consuming enough protein is essential for maintaining overall health and preventing a variety of chronic diseases.
Carbohydrates Content of Cooked Dry Chickpeas
100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) contains 33.43 grams of carbohydrates, making it a high-carbohydrate food. However, the majority of the carbohydrates in chickpeas come from fiber, which can help regulate blood sugar levels and promote feelings of fullness and satiety. Chickpeas also contain a small amount of sugar and starch, which can be beneficial for providing energy during exercise or prolonged physical activity.
Fat Content of Cooked Dry Chickpeas
100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) contains 2.59 grams of fat, making it a low-fat food. However, it's important to note that the fat content can increase significantly if chickpeas are prepared with added oils or fats.
Fiber Content of Cooked Dry Chickpeas
100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) contains 8 grams of fiber, making it an excellent source of dietary fiber. Fiber is important for maintaining healthy digestion, regulating cholesterol levels, and promoting feelings of fullness and satiety. Consuming enough fiber has also been associated with a lower risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer.
Micronutrients Content of Cooked Dry Chickpeas
100 G Cooked Dry Chickpeas (Fat Not Added in Cooking) is a good source of several important micronutrients, including iron, magnesium, phosphorus, and potassium. Iron is essential for maintaining healthy red blood cells and preventing anemia, while magnesium and phosphorus are important for maintaining healthy bones and teeth. Potassium is important for regulating blood pressure and maintaining healthy heart function.
Benefits of Consuming Cooked Dry Chickpeas
Consuming cooked dry chickpeas has been associated with a variety of potential health benefits. Some of the key benefits of consuming chickpeas include: 1. Improved heart health: Chickpeas are high in fiber, which can help regulate cholesterol levels and improve heart health. They are also a good source of potassium, which can help lower blood pressure and reduce the risk of heart disease. 2. Better blood sugar control: The fiber and protein in chickpeas can help regulate blood sugar levels and prevent spikes in blood sugar after meals. This can be especially beneficial for people with diabetes or insulin resistance.
Ways to Cook and Enjoy Cooked Dry Chickpeas
There are many ways to cook and enjoy cooked dry chickpeas. Here are a few ideas: 1. Hummus: Puree cooked chickpeas with tahini, lemon juice, and garlic for a delicious and nutritious dip. 2. Salad: Add cooked chickpeas to your favorite salad for a protein and fiber boost.
Comparison of Cooked Dry Chickpeas with Other Legumes
Chickpeas are just one of many types of legumes. Here is how they compare to some other popular legumes: 1. Lentils: Lentils are higher in protein and lower in carbohydrates than chickpeas. They are also a good source of iron and fiber. 2. Black beans: Black beans are higher in protein and fiber than chickpeas. They are also a good source of iron and potassium.
Potential Side Effects of Consuming Cooked Dry Chickpeas
While cooked dry chickpeas are generally safe for most people to consume, there are some potential side effects to be aware of. 1. Gas and bloating: Chickpeas are high in fiber, which can cause gas and bloating in some people. To minimize these symptoms, start with smaller portions and increase your intake gradually. 2. Allergies: Chickpeas are a common allergen and can cause allergic reactions in some people. If you experience symptoms such as hives, swelling, or difficulty breathing after consuming chickpeas, seek medical attention immediately.
5 Frequently Asked Questions About Cooked Dry Chickpeas
1. What are cooked dry chickpeas?
Cooked dry chickpeas are the edible seeds of the chickpea plant that have been soaked, boiled or simmered until they are soft and tender. They are also called garbanzo beans and are a popular ingredient in salads, soups, stews, and many other dishes.
2. What is the caloric content of 100 G of cooked dry chickpeas?
100 G of cooked dry chickpeas contains around 180 calories. Chickpeas are a good source of fiber, protein, and other nutrients and can be a healthy addition to your diet when consumed in moderation.
3. What are the health benefits of consuming cooked dry chickpeas?
Consuming cooked dry chickpeas may offer several health benefits such as improving digestion, reducing blood sugar levels, lowering cholesterol levels, and promoting weight loss. Chickpeas are also a good source of plant-based protein, making them an ideal food for vegetarians and vegans.
4. How can cooked dry chickpeas be incorporated into my diet?
Cooked dry chickpeas can be incorporated into your diet in a variety of ways. You can add them to your salads, soups, stews, and curries, or use them as the base for hummus or falafel. Chickpeas can also be roasted and enjoyed as a crunchy snack or added to a veggie wrap or sandwich for extra protein and texture.
5. What is the recommended serving size for cooked dry chickpeas?
The recommended serving size for cooked dry chickpeas is around 1/2 cup or 100 G. This serving size contains approximately 180 calories and provides 7-8 grams of protein and 6-7 grams of fiber. When consumed in moderation, chickpeas can be a healthy addition to your diet.