How Many Calories Are in a Can of Garbanzo Beans?

Garbanzo beans, also known as chickpeas, are a nutritious and versatile legume that can be a healthy addition to many diets. But if you’re watching your calorie intake, you may be wondering just how many calories are in a typical can of garbanzo beans. In this article, we’ll break down the nutrition facts and calories for a common can size of garbanzo beans.

An Overview of Garbanzo Beans

Garbanzo beans have been eaten for thousands of years, especially in Middle Eastern, Mediterranean, and Indian cuisine. These beige legumes have a nutty, buttery flavor and creamy texture.

Some key facts about garbanzo beans:

• They are high in protein and fiber A 1/2 cup serving contains around 7-10 grams of protein and 6-10 grams of fiber

• They are low in fat and have no cholesterol

• They are a good source of folate, manganese, copper, phosphorus, and iron.

• They are commonly used to make hummus, added to salads, soups and stews, or roasted as a crunchy snack.

• They are available dried or canned. Canned garbanzos are pre-cooked so they just need to be rinsed before eating.

• Common varieties include Kabuli (the beige type) and Desi (small and dark-colored)

So in general, garbanzo beans are packed with nutrition and considered a healthy part of a balanced diet. But the calories can add up depending on portion sizes.

Calories in a 16 Ounce Can of Garbanzo Beans

Now let’s look at the calories and nutrition facts for a typical can of pre-cooked garbanzo beans:

• A 16 ounce can of garbanzo beans, drained, yields approximately 522 calories.

• The total fat content is 8.7 grams, most of which comes from healthy unsaturated fats. Saturated fat is less than 1 gram.

• Carbohydrates make up the bulk of the calories, with 86 grams per can and 15 grams of sugar.

• Protein amounts to 28 grams per can. This makes garbanzo beans a great vegetarian protein source.

• The can provides around 25 grams of belly-filling fiber, which is about 90% of the recommended daily amount.

• Significant amounts of iron, potassium, calcium, and magnesium.

• Very low sodium at 704 mg per can.

So in a 16 ounce drained can, which is a common standard size, you can expect around 522 calories. Of course this can vary slightly between brands. But the nutrition profile shows that garbanzo beans pack a major punch of protein, fiber, vitamins, minerals, and healthy fats.

Garbanzo Bean Calorie Breakdown

To understand where the calories come from, here is the caloric breakdown for garbanzo beans:

• Carbohydrates: About 64% of the calories come from carbs. Garbanzo beans are high in complex carbs rather than simple sugars. The high fiber slows digestion and prevents blood sugar spikes.

• Protein: Around 21% of the calories come from plant-based protein. The substantial amount of protein makes these beans a filling addition to meatless meals.

• Fat: About 15% of the calories come from fat, primarily heart-healthy monounsaturated and polyunsaturated fats. The low saturated fat and zero cholesterol levels make these beans a great choice for heart health.

Serving Size Matters

Whenever you incorporate beans and legumes like garbanzo beans into your diet, serving size makes a big difference for controlling calories. Here are some other common serving sizes for comparison:

• 1/2 cup of cooked garbanzo beans = around 295 calories
• 1/4 cup of beans = 147 calories
• 1/8 cup or 2 tablespoons = 74 calories

As you can see, just reducing your serving size from 1 can to 1/2 cup cuts the calories significantly. Measuring servings carefully and pairing beans with vegetables, lean protein, and whole grains is the best approach for keeping calories in check.

Tips for Enjoying Garbanzo Beans While Managing Calories

Here are some tips to keep in mind:

• Measure out a single serving rather than eating directly from the can.
• Mix beans with non-starchy veggies to increase volume and nutrients.
• Combine with whole grains like brown rice or quinoa for a balanced meal.
• For a fiber boost, keep the skins on rather than peeling them.
• Rinse and drain canned beans to remove excess sodium and liquid.
• Season beans with herbs and spices instead of oils or creamy sauces.
• Roast beans to create a crunchy snack or topping for salads.

When eaten in appropriate amounts, garbanzo beans and other legumes can be incredibly healthy. Just be mindful of portions and enjoy beans as part of an overall varied diet for the best nutrition. With some planning and proper prep, it’s easy to fit this protein and fiber packed food into your calorie goals.