17 Fit Food calories Grains, legumes and flour
Chickpeas calories and nutrition facts
Per 100 g: 164 kcal — 8.9 g protein, 2.6 g fat and 19.8 g carbs.
Hummus, falafel and chana masala all start with chickpeas, and roasted until crunchy they make a popular snack. Canned chickpeas, rinsed and drained, are about 139 kcal per 100 g, a little lower than home-cooked ones, and the liquid in the tin, aquafaba, whips up like egg white for vegan meringues. Cooked chickpeas are rich in folate and manganese.
- High in protein
- High in fibre
- Low fat
- Very low salt
- Protein 22%
- Fat 14%
- Carbs 48%
- Other 16%
In everyday portions
- Typical serving · 150 g 246 kcal
- 100 kcal is 60 g this much of it gives 100 kcal
- 20 g of protein is 225 g this much to eat for 20 g of protein
- Energy density Medium 1.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 164 | 8.9 | 2.6 | 19.8 |
| Dry | 378 | 20.5 | 6 | 50.8 |
| Canned | 139 | 7 | 2.8 | 16.1 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 164 kcal 8%
- Protein 8.9 g 18%
- Fat 2.6 g 4%
- Carbs available, without fibre 19.8 g 8%
- Fibre 7.6 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 22%
- Fat 14%
- Carbs 48%
- Other 16%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.35 mg 3%
- Vitamin K 4 µg 5%
- Vitamin C 1.3 mg 2%
- Vitamin B1 (thiamin) 0.116 mg 11%
- Vitamin B2 (riboflavin) 0.063 mg 5%
- Vitamin B3 (niacin) 0.526 mg 3%
- Vitamin B5 (pantothenic acid) 0.286 mg 5%
- Vitamin B6 0.139 mg 10%
- Folate (B9) 172 µg 86%
- Vitamin B12 0 µg 0%
- Choline 42.8 mg
Minerals
- Potassium 291 mg 15%
- Calcium 49 mg 6%
- Phosphorus 168 mg 24%
- Magnesium 48 mg 13%
- Iron 2.9 mg 21%
- Zinc 1.5 mg 15%
- Copper 0.352 mg 35%
- Manganese 1 mg 52%
- Selenium 3.7 µg 7%
- Iodine 0 µg 0%
- Sodium 7 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in folate
- High in manganese
- High in copper
- Source of phosphorus
- Source of iron
- Source of zinc
Dry
Energy and macros
- Energy 378 kcal 19%
- Protein 20.5 g 41%
- Fat 6 g 9%
- Carbs available, without fibre 50.8 g 20%
- Fibre 12.2 g
- Salt 0.06 g 1%
Where the calories come from
- Protein 22%
- Fat 14%
- Carbs 54%
- Other 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 3 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.82 mg 7%
- Vitamin K 9 µg 12%
- Vitamin C 4 mg 5%
- Vitamin B1 (thiamin) 0.477 mg 43%
- Vitamin B2 (riboflavin) 0.212 mg 15%
- Vitamin B3 (niacin) 1.5 mg 10%
- Vitamin B5 (pantothenic acid) 1.6 mg 26%
- Vitamin B6 0.535 mg 38%
- Folate (B9) 557 µg 278%
- Vitamin B12 0 µg 0%
- Choline 99.3 mg
Minerals
- Potassium 718 mg 36%
- Calcium 57 mg 7%
- Phosphorus 252 mg 36%
- Magnesium 79 mg 21%
- Iron 4.3 mg 31%
- Zinc 2.8 mg 28%
- Copper 0.656 mg 66%
- Manganese 4.2 mg 208%
- Selenium 0 µg 0%
- Iodine 0 µg 0%
- Sodium 24 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Very low salt
- High in folate
- High in manganese
- High in copper
- High in vitamin B1
- High in vitamin B6
- High in phosphorus
- High in potassium
- High in iron
- Source of zinc
- Source of vitamin B5
- Source of magnesium
- Source of vitamin B2
Canned
Energy and macros
- Energy 139 kcal 7%
- Protein 7 g 14%
- Fat 2.8 g 4%
- Carbs available, without fibre 16.1 g 6%
- Fibre 6.4 g
- Salt 0.61 g 10%
Where the calories come from
- Protein 20%
- Fat 18%
- Carbs 46%
- Other 15%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 1 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.29 mg 2%
- Vitamin K 3.4 µg 5%
- Vitamin C 0.1 mg <1%
- Vitamin B1 (thiamin) 0.027 mg 2%
- Vitamin B2 (riboflavin) 0.015 mg 1%
- Vitamin B3 (niacin) 0.14 mg <1%
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 0.116 mg 8%
- Folate (B9) 48 µg 24%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 126 mg 6%
- Calcium 45 mg 6%
- Phosphorus 85 mg 12%
- Magnesium 26 mg 7%
- Iron 1.1 mg 8%
- Zinc 0.63 mg 6%
- Copper 0.253 mg 25%
- Manganese 0.846 mg 42%
- Selenium 3.1 µg 6%
- Iodine no data
- Sodium 246 mg 10%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- High in manganese
- Source of copper
- Source of folate
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 88% More folate than 88% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- White beans 139 kcal
- Kidney beans 127 kcal
- Pasta 158 kcal
- Lentils 116 kcal
- Millet 119 kcal
- Couscous 112 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173757.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.