Dry chickpeas deliver 21.3 g protein, 5.7 g fiber, and 384 kcal per 100 g. They need overnight soaking plus 60–90 minutes of cooking — tedious but worth it. A 31-RCT meta-analysis of non-soy legumes (Shaygantabar et al., Nutr Rev 2025) found LDL −3.48 mg/dL and improved blood lipid profile. Cooked weight is ~2.5× the dry — always log cooked.
How should I track Chickpeas, (garbanzo beans, bengal gram), dry?
Chickpeas, (garbanzo beans, bengal gram), dry is high in magnesium. When tracking Chickpeas, (garbanzo beans, bengal gram), dry, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.