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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, canned garbanzo beans are highly nutritious, offering 8.86g of protein and significant dietary fiber per 100g. They are rich in essential minerals like manganese, folate, and iron, which support bone health and oxygen transport.
Canned garbanzo beans contain approximately 8.86g of protein per 100g. This makes them an excellent and convenient plant-based protein source for vegetarians and vegans.
Yes, their high fiber and protein content promotes satiety, helping you feel full for longer periods. With 164 calories per 100g and a low glycemic index, they help regulate blood sugar and manage appetite.
Naturally, garbanzo beans are both gluten-free and vegan. When buying canned versions, check the label to ensure no gluten-containing additives were used during processing.
No, they are generally not considered keto-friendly because they contain 27.42g of carbohydrates per 100g. While healthy, the carb count is too high for the strict limits of a ketogenic diet.
Rinsing is recommended to reduce the sodium content by up to 40% and to remove the metallic taste from the can. It also washes away excess starches that can cause digestive gas.
Yes, canned garbanzo beans are pre-cooked during the canning process and are safe to eat without further cooking. They are perfect for tossing directly into salads, wraps, or hummus.
canned garbanzo beans is a versatile ingredient found in cuisines around the world. With 164 calories per 100g and 8.86 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the other category with complete nutrition information.
View all other →Discover 10 recipes featuring canned garbanzo beans with step-by-step instructions.
Browse recipes →The viscous liquid, known as aquafaba, can be used as a vegan egg substitute. It can be whipped into peaks for meringues, used in vegan mayo, or added to baked goods as a binder.
Once opened, transfer the beans from the tin can into an airtight glass or plastic container. They will stay fresh in the refrigerator for 3 to 5 days.
To achieve a crispy texture, pat the beans completely dry with a towel, toss them in a small amount of oil and spices, and roast them in an oven or air fryer at 400°F (200°C) for 20-30 minutes.