Cooked chickpeas deliver 8.9 g protein and 7.6 g fiber per 100 g. 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. Cooking softens the starch enough to digest without the phytate bloat of raw beans. Weigh the cooked portion, not the dry-weight equivalent.
How should I track Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt?
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt is high in fiber. When tracking Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt, 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.