Gekochte Kichererbsen (Chickpeas): Calories, Nutrition and Health Benefits

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Nutrient-dense legume powerhouse packed with plant-based protein, fiber, and minerals for sustained energy and optimal health across every life goal.

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Per 100g Boiled Chickpeas (1 cup)

Nutrient	Amount
Kalorien	164 kcal
Protein	15g
Kohlenhydrate	27g
Ballaststoffe	7.6g
Sugar	4.8g
Fette	2.6g
Eisen	4.3mg
Folat	172mcg
Magnesium	48mg
Phosphor	240mg

Makronährstoff-Aufschlüsselung

NUTRITIONIST INSIGHT

Boiled chickpeas deliver complete plant-based protein with all nine amino acids when paired with whole grains. The combination of high fiber (7.6g) and low glycemic index (28) makes them ideal for blood sugar control and sustained energy release throughout the day.

Mythenentlarvung

MYTH #1: Legumes Cause Weight Gain

TRUTH: Boiled chickpeas contain 164 calories per 100g but deliver 15g protein and 7.6g fiber that promote satiety. Research shows legume consumption is associated with lower body weight and improved weight loss outcomes.

MYTH #2: Chickpeas Spike Blood Sugar

TRUTH: Chickpeas have a glycemic index of 28 (low), making them safer for diabetics than many grains. The high fiber content (7.6g) slows glucose absorption and stabilizes blood sugar naturally.

MYTH #3: Plant Proteins Are Incomplete

TRUTH: Boiled chickpeas contain all nine essential amino acids. When paired with whole grains (rice, roti), they create a complete protein profile comparable to animal sources, making them ideal for vegetarians and muscle building.

MYTH #4: Gekochte Kichererbsen Causes Bloating

TRUTH: Proper preparation prevents bloating. Soak overnight, discard soaking water, boil thoroughly, and pair with digestive spices (turmeric, ginger, asafoetida). Sprouting chickpeas reduces anti-nutrients and improves digestibility.

MYTH #5: Canned Chickpeas Are Less Nutritious

TRUTH: Canned chickpeas retain 90% nutrition of boiled chickpeas. The main difference is added sodium. Rinse canned chickpeas to reduce sodium by 40%. Both forms provide equal protein, fiber, and micronutrients.

MYTH #6: Chickpeas Should Be Avoided During Pregnancy

TRUTH: Boiled chickpeas are highly beneficial during pregnancy, providing 172mcg folate (45% DV) essential for fetal neural development. The 15g protein supports placental growth. Consume 1/2 cup daily for optimal pregnancy nutrition.

NutriScore by Gesundheitsziele

Health Goal	NutriScore	Why This Score?
Gewichtsverlust		164 calories, 15g protein, 7.6g fiber create satiety and reduce overall calorie intake. Pair with vegetables for high-volume, low-calorie meals.
Muskelaufbau		15g complete plant-based protein per 100g; all amino acids present. Combine with whole grains post-workout for carbs and amino acids for optimal muscle recovery.
Diabetes Management		Low glycemic index (28), high fiber (7.6g) slow glucose absorption. Ideal for type 2 diabetes; 1/2 cup daily with vegetables recommended.
PCOS Management		High protein-to-carb ratio improves insulin sensitivity; low GI prevents blood sugar spikes. Anti-inflammatory polyphenols support hormonal balance. 1/2 cup daily recommended.
Schwangerschaft Nutrition		172mcg folate (45% DV) prevents neural defects; 15g protein supports fetal development; iron (4.3mg) prevents anemia.
Viral/Flu Recovery		High protein aids immune cell production; folate supports white blood cell function; easy to digest when well-cooked; provides sustained energy for recovery.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Gekochte Kichererbsen

Understanding how chickpeas affect blood glucose helps you time meals for stable energy and optimal health outcomes.

Typical Glucose Response Curve

*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*

How to Optimize Blood Sugar Impact

Pairing chickpeas with fat and acid slows glucose absorption further:

🫒 Healthy oils (olive, coconut, sesame) - Add healthy fats to slow digestion
🍋 Lemon juice or vinegar - Acidity reduces glycemic response by up to 30%
🥬 Leafy greens (spinach, kale) - Fiber and nutrients improve nutrient density
🌶️ Turmeric and cumin - Anti-inflammatory spices enhance bioavailability

Proper food combinations maximize satiety, stabilize energy, and support your health goals.

Cultural Significance

Boiled chickpeas have been cultivated in India for over 5,000 years, representing one of the oldest domesticated crops in the world.

In India:

Chana (chickpeas) sacred in Hindu culture; offered to deities during worship
Essential protein source for vegetarian and vegan populations
Used in Ayurveda for balancing Vata dosha and improving digestion
Celebrated across regional cuisines: chana masala, chaat, dals
Chickpea flour (besan) used in religious ceremonies and daily cooking

Global Impact:

India produces 70% of world's chickpeas, consuming majority domestically
Primary plant-based protein in Middle Eastern, Mediterranean, and South Asian cuisines
Nutritional foundation for millions in developing nations
Sustainable crop requiring minimal water and pesticides

Compare & Substitute

Chickpeas vs Similar Legumes (Per 100g Boiled)

Nutrient	🌾 Chickpeas	🫘 Kidney Beans	🌱 Lentils	🥜 Peanuts (Roasted)
Kalorien	164 kcal	127 kcal	116 kcal	588 kcal
Protein	15g	8.7g	9.0g	25.8g
Carbs	27g	23g	20g	16g
Ballaststoffe	7.6g	6.4g	7.9g	2.4g
Eisen	4.3mg	2.7mg	6.5mg	1.7mg
Folat	172mcg	130mcg	181mcg	240mcg
Fette	2.6g	0.4g	0.4g	49.2g
Best For	All-purpose, low GI	Weight loss, sustainable energy	Iron, quick cooking	High calories, muscle gain

Häufig Gestellte Fragen

Are boiled chickpeas good for weight loss?

Yes, boiled chickpeas effectively support weight loss. The 15g protein and 7.6g fiber per 100g promote fullness and satiety; research shows legume consumption correlates with lower body weight and successful weight loss outcomes.

Best practices: Consume 1/2 to 1 cup daily; pair with vegetables for high-volume, low-calorie meals; add lemon juice and healthy oil for optimal flavor and satiety without excess calories.

Can diabetics eat Gekochte Kichererbsen?

Boiled chickpeas are excellent for diabetes management. They have a low glycemic index (28) and high fiber content that slows glucose absorption; the combination prevents rapid blood sugar spikes common with refined grains.

Tips for diabetics:

Consume 1/2 cup daily (ideal portion)
Always pair with green vegetables or salad
Add lemon juice and turmeric to enhance nutrient absorption
Monitor blood sugar 2 hours after eating to track personal response

How much protein is in Gekochte Kichererbsen?

Boiled chickpeas contain 15g of complete plant-based protein per 100g, making them one of the richest legume sources. They provide all nine essential amino acids; when combined with whole grains (rice, roti, bread), they create a complete amino acid profile equivalent to animal proteins.

For vegetarian and vegan diets, chickpeas are a cornerstone protein source.

What are the main health benefits of Gekochte Kichererbsen?

Key Benefits:

Sustained Energy: Complex carbs (27g) provide long-lasting fuel without rapid blood sugar spikes
Muscle Support: 15g complete protein aids muscle growth and recovery
Digestive Health: 7.6g fiber supports regular bowel movements and gut microbiota
Blood Sugar Control: Low GI (28) and high fiber prevent diabetes and metabolic syndrome
Iron Absorption: 4.3mg iron + vitamin C from lemon improves oxygen transport
Pregnancy Support: 172mcg folate (45% DV) prevents neural tube defects

When is the best time to eat Gekochte Kichererbsen?

Depends on your goal:

Gewichtsverlust: Lunch with salad and vegetables for satiety that lasts until evening
Muskelaufbau: Post-workout with rice or whole wheat roti for carbs and amino acids
Diabetes: Mid-day paired with green vegetables; avoids overnight fasting impact
General Health: Lunch or dinner for sustained energy and stable blood sugar throughout evening

How should Gekochte Kichererbsen be prepared for maximum nutrition?

Soak dried chickpeas overnight to reduce anti-nutrients (phytic acid); discard soaking water and boil until tender (60-90 minutes). Sprouting before boiling increases nutrient bioavailability further. Add turmeric and asafoetida during cooking to reduce digestive discomfort. Finish with lemon juice to enhance iron absorption; store in refrigerator for up to 5 days.

Avoid excessive salt during cooking to support kidney health and prevent water retention.

Gekochte Kichererbsen (Chickpeas): Calories, Nutrition and Health Benefits

Schnelle Nährwertfakten

Makronährstoff-Aufschlüsselung

Mythenentlarvung

NutriScore by Gesundheitsziele