{"data":{"name":"Chickpea, dried, boiled","slug":"chickpea-dried-boiled","scientific_name":"Cicer arietinum","alternate_names":["Garbansos\/Garbanzo","tuyo","nilaga"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Chickpeas (dried, boiled). These are legumes that are usually cooked until soft and used as a filling plant-based protein in meals and snacks.","common_uses_philippines":["Ginataang munggo with chickpeas","Chickpea salad (with tomatoes and onions)","Chickpea in vegetable stew","Hummus with whole-grain crackers or tinapay","Chickpea \u201csoup\u201d with sayote and carrots"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":86},"nutrition_per_100g":{"calories_kcal":198,"protein_g":5.7,"fat_g":2,"saturated_fat_g":0.21,"carbohydrates_g":39.2,"fiber_g":9.1,"sugars_g":5.8,"sodium_mg":8,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":7,"calcium_mg":49,"cholesterol_mg":0,"iron_mg":1,"monounsaturated_fat_g":0.45,"phosphorus_mg":113,"polyunsaturated_fat_g":0.89,"retinol_activity_equivalent_ug":1,"total_ash_g":0.9,"unsaturated_fat_g":1.34,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.05,"vitamin_b3_from_tryptophan_mg":1.7,"vitamin_b3_mg":0.4,"vitamin_c_mg":0,"water_g":52.2},"serving_suggestions":[],"health_notes":{"summary":"Chickpeas are a great choice because they provide fiber (9.1 g per 100 g) and protein (they help you feel full and support muscle repair). They also have low fat (2.0 g total; 0.21 g saturated) and very low sodium (8 mg), which is helpful for everyday eating. The carbs (39.2 g) come with fiber, so they tend to be more filling than refined carbs. They also contain sugar (5.8 g), but the fiber helps balance how fast energy is released. Overall, chickpeas support better meal satisfaction and steadier energy, especially when paired with vegetables and a sensible portion of rice or bread.","healthier_tips":["For a balanced Filipino day (3 meals + 1\u20132 snacks), use chickpeas as your protein add-on:","Start with 1\/2 to 1 cup cooked chickpeas per meal (adjust based on your rice portion).","Pair with vegetables (e.g., tomatoes, onions, leafy greens) and a source of healthy fats (like a small amount of olive oil or avocado).","If you\u2019re eating it with rice, keep rice to about 1\/2 to 1 cup and let chickpeas do the \u201cfullness\u201d work.","For snacks, try small portions (a few tablespoons to 1\/2 cup) with fruit or veggies to avoid overeating.","Watch added salt if you\u2019re making dips or stews\u2014chickpeas are naturally low in sodium."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/chickpea-dried-boiled?agent=true"}}}