{"data":{"name":"Chickpea, dried","slug":"chickpea-dried","scientific_name":"Cicer arietinum","alternate_names":["Garbansos\/Garbanzo","tuyo"],"category":{"name":"Legumes, Nuts, and Seeds","slug":"legumes-nuts-and-seeds"},"description":"Chickpeas (dried) \u2014 a legume that\u2019s usually cooked (boiled or stewed) before eating. In a meal, it works well as a plant-based protein and a filling carb.","common_uses_philippines":["Chickpea salad","Ginataang chickpeas","Chickpea hummus","Chickpea stew","Mixed bean soup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":377,"protein_g":19.2,"fat_g":6.2,"saturated_fat_g":0.62,"carbohydrates_g":61.2,"fiber_g":11.8,"sugars_g":10.4,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":10,"calcium_mg":129,"cholesterol_mg":0,"iron_mg":3.4,"monounsaturated_fat_g":1.41,"phosphorus_mg":303,"polyunsaturated_fat_g":2.8,"retinol_activity_equivalent_ug":1,"total_ash_g":3,"unsaturated_fat_g":4.21,"vitamin_a_ug":0,"vitamin_b1_mg":0.17,"vitamin_b2_mg":0.15,"vitamin_b3_from_tryptophan_mg":2.2,"vitamin_b3_mg":1.2,"vitamin_c_mg":0,"water_g":10.4},"serving_suggestions":[{"label":"1\/2 cup","weight_g":75,"volume_ml":null}],"health_notes":{"summary":"Chickpeas give fiber (about 11.8 g per 100 g) which helps you feel full and supports healthy digestion. They also provide protein (about 6.2 g fat total, with carbs and fiber doing most of the \u201cfilling\u201d work) and slow-digesting carbohydrates, which can help keep energy steadier between meals. Watch the sugar and sodium: chickpeas have some natural sugar (10.4 g) and sodium is low in this data (7 mg), but your final sodium depends on how they\u2019re cooked (e.g., with salty broth, canned sauces, or added salt). Since they\u2019re calorie-dense (377 kcal per 100 g), portion size matters\u2014especially if you\u2019re also having rice, bread, or noodles in the same meal.","healthier_tips":["For a balanced plate: use chickpeas as your protein + fiber and pair with non-starchy vegetables (e.g., lettuce, carrots, sayote, pechay) and a measured serving of rice or bread.","Portion guide: aim for about 1\/2 to 1 cup cooked chickpeas per meal (adjust based on your rice and activity level), and keep snacks to 1\u20132 small servings per day.","Soak and cook well to improve texture and make them easier to digest.","If you\u2019re making stews or salads, go easy on added salt and salty sauces; use herbs, garlic, onions, lemon, or spices for flavor.","To manage carbs: if you already have rice at lunch, consider smaller rice portions and let chickpeas do the filling.","Remember: everything in moderation\u2014chickpeas are a great everyday food when portion and meal balance are right."]},"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?agent=true"}}}