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Chickpeas

Overview

Chickpeas provide lysine-rich plant protein, fibre, folate, and iron in a legume matrix. Soaking and cooking reduce phytates, improving mineral bioavailability.

Within the BRAIN Diet framework, chickpeas are methionine-limited and pair with grains for complete essential amino-acid coverage.

Key Nutritional Highlights

Lysine-rich legume protein; methionine/cysteine limiting (DIAAS ~65–70).
Fibre and folate at moderate energy density.
Soaking/cooking reduces phytates and improves iron/zinc bioavailability.
Pair with vitamin C-rich foods to enhance non-heme iron absorption.

Food Context

Synergies

Soak and cook thoroughly to reduce phytates and improve mineral bioavailability; soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability
Pair with grains for complete amino acid profile; combine with grains like barley or oats for amino acid complementarity
Pair with vitamin C to enhance iron absorption, with studies showing up to a fourfold increase when consumed together
Part of grain-legume complementarity strategy

Preparation

Legumes such as lentils and chickpeas provide complex carbs and fiber

Essential Amino Acid Profile

Chickpeas provide a strong plant protein source but are not a complete protein.

Notable amino acids:

Lysine

Limiting amino acids:

Methionine and cysteine (DIAAS ~65–70)

Protein pairing strategy:

Chickpeas are rich in lysine but relatively low in sulfur-containing amino acids. Combining with grains such as rice, oats, or barley helps create a more balanced essential amino acid profile.

Recipes

Nutrient Tables (per 100 g)

Selected food and preparation: Chickpeas (garbanzo beans, bengal gram), mature seeds, raw. per 100 g edible portion.

Core nutrients

Nutrient	Amount per 100 g	% reference intake per 100 g
Energy	378 kcal	—
Protein	20.5 g	—
Total fat	6 g	—
Saturated fat	0.6 g	—
Carbohydrates	63 g	—
Sugars	10.7 g	—
Fibre	12.2 g	—

Key vitamins and minerals

Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.

Nutrient	Amount per 100 g	% reference intake per 100 g
Iron	4.3 mg	23.9%
Zinc	2.8 mg	25.1%
Magnesium	79 mg	18.8%
Phosphorus	252 mg	36%
Manganese	4.2 mg	180.4%
Potassium	718 mg	21.1%
Copper	0.7 mg	72.9%
Choline	99.3 mg	18.1%
Folate	557 µg	139.3%
Vitamin B6	0.5 mg	41.2%
Vitamin B2	0.2 mg	16.3%
Vitamin B1	0.5 mg	39.8%
Vitamin B5	1.6 mg	31.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Composition source: USDA FoodData Central, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, FDC ID 173756, per 100 g edible portion

Chickpeas

Overview

Key Nutritional Highlights