Garbanzo Beans, Canned

Garbanzo Beans, Canned
Garbanzo Beans, Canned

Chickpeas are one of the most highly consumed beans in the world. They are round and firm, with a nutty flavor, and make up the basis of traditional hummus. Garbanzos are great for digestive support due to their high fiber content. Between 65-75% of the fiber found in these jewels is insoluble, the type that remains undigested all the way into the colon, making them an excellent choice for colon cancer prevention. Like all other beans, chickpeas are rich in protein, folate, manganese, tryptophan, iron, and phosphorus.

Selection Process

Dried beans (garbanzo) require prep; they need to be soaked and cooked before you can use them in a recipe. Although not convenient, dried beans usually make for a superior taste and texture; they tend to have a brighter flavor and a firmer consistency. They are also lower in sodium; however, rinsing and draining canned beans can reduce their salt content significantly. If using dried beans, make sure they are not shriveled or cracked. When buying canned, look for low sodium, or no salt added varieties. If purchasing chickpea (garbanzo bean) flour, more generally available in ethnic food stores, make sure that it is made from beans that have been cooked since in their raw form, they contain a substance that is hard to digest and can produce flatulence.

Nutrition Facts

Serving Size: 1 tbsp (12.5 g)

Amount Per Serving

Calories: 17.3

% Daily Value*

Total fat 0.3g 0.5%

Saturated Fat 0.0g 0.1%

Cholesterol 0.0mg 0.0%

Sodium 3.0mg 0.0%

Total Carbs 7.9g 2.6%

Dietary Fiber 1.5g 6.1%

Sugars 1.3g

Alcohol 0.0g

Protein 2.6g

Vitamin A 0.2% Vitamin C 0.8%
Calcium 0.7% Iron 3.0%
Vitamin D 0.0% Vitamin E 0.3%
Vitamin K 1.4% Thiamin 4.0%
Riboflavin 1.6% Niacin 1.0%
Vitamin B-6 3.3% Folate 17.4%
Vitamin B-12 0.0% Panto. acid 2.0%
Phosphorus 3.1% Magnesium 2.5%
Zinc 2.3% Selenium 0.0%
Copper 4.1% Manganese 133.2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.