A Close Look at the Calorie Content of Canned Chickpeas from Bush’s Best

Chickpeas, also known as garbanzo beans, are nutritious legumes that provide a healthy dose of plant-based protein Canned chickpeas offer convenience, making it easy to enjoy their benefits anytime. But how many calories are actually in Bush’s Best canned chickpeas? Let’s analyze the calories and nutrition facts.

Chickpeas are round, tan-colored legumes that originate from the Middle East and Mediterranean regions Some key features

• They have a nutty, mildly earthy taste and firm yet creamy texture when cooked.

• Chickpeas are loaded with fiber, folate, iron, potassium and other key nutrients.

• They are a staple ingredient in many cuisines including Indian, Middle Eastern, Spanish and Greek.

• Common preparations include hummus, rice dishes, stews, curries and veggie burgers.

• Canned chickpeas provide a handy shelf-stable option to use in recipes or eat straight from the can.

Now let’s analyze the calorie content in a popular brand of canned chickpeas – Bush’s Best.

Calorie Count in Bush’s Best Canned Chickpeas

Here are the nutrition facts for a 1/2 cup serving (4.6 oz) of Bush’s Best canned chickpeas, drained:

• Calories: 105
• Total fat: 2g
• Carbs: 20g
• Fiber: 5g
• Protein: 6g

For the entire 15 oz can, the totals are:

• Calories: 315
• Total fat: 6g
• Carbs: 60g
• Fiber: 15g
• Protein: 18g

As you can see, chickpeas are relatively high in calories and carbs compared to other canned beans. But this comes with an ample dose of fiber and plant-based protein.

Macronutrient Breakdown of Canned Chickpeas

Looking at the macronutrient percentages in Bush’s Best chickpeas:

• 76% of calories come from carbs
• 19% of calories come from protein
• 5% of calories come from fat

The carb calories primarily come from the chickpeas’ starch and fiber. Meanwhile, the protein and small amount of fat make up the rest of the calories.

How Does Canning Affect Chickpeas’ Calories?

Canned chickpeas are already cooked, so the calorie content remains similar to home-cooked dried chickpeas.

However, canning does result in some vitamin loss compared to cooking chickpeas from scratch. The high heat of canning destroys some water-soluble vitamins like vitamin C and B vitamins.

But minerals like iron, potassium, zinc and magnesium remain intact. Overall, canned chickpeas still provide ample nutrition.

Rinsing canned chickpeas helps reduce the sodium content from the canning liquid. Use them drained in recipes to control salt intake.

Benefits of Canned Chickpeas

Here are some of the top benefits canned chickpeas offer:

• High in plant-based protein – provides 6g per 1/2 cup serving.

• Excellent source of fiber – 5g per serving to promote regularity.

• Rich in key minerals like iron, potassium and zinc.

• Contains folate – supports proper cell division and growth.

• Provides manganese and magnesium – important for bone health.

• May help manage blood sugar and insulin levels due to low glycemic impact.

• Boosts satiety and keeps you feeling fuller longer thanks to protein, fiber and resistant starch.

• Versatile ingredient in both savory and sweet recipes – use in curries, salads, soups, dips and more.

So in addition to convenience, canned chickpeas provide ample nutrition and health benefits. But how can you incorporate them into your diet?

Healthy and Delicious Ways to Enjoy Canned Chickpeas

Here are some nutritious recipes that showcase canned chickpeas:

• Classic hummus – blended chickpeas, tahini, olive oil, lemon juice and garlic. Serve with raw veggies or pita.

• Chickpea salad sandwiches – chickpeas, celery, red onion, cucumber, fresh herbs and lemon vinaigrette.

• Coconut chickpea curry – simmer chickpeas in a sauce of coconut milk, spices and veggies.

• Mediterranean chickpea skillet – chickpeas, spinach, sun-dried tomatoes, artichoke hearts, feta cheese and olives.

• Chickpea soup – purée chickpeas with veggies and broth for a creamy, protein-packed soup.

• Chickpea chocolate cake – a surprisingly delicious and high protein flourless chocolate cake.

• Chickpea blondies or cookies – bake chickpeas with oats, chocolate chips, peanut butter, etc.

• Chickpea “tuna” salad – mash chickpeas with dill, garlic powder, onion and relish for a tuna salad dupe.