Editing Chickpea (section)

==Nutrition==

{{Infobox nutritional value
|name=Chickpeas, mature seeds, cooked, no salt
|kJ=686
|protein=8.86 g
|fat=2.59 g
|satfat=0.27 g
|monofat=0.58 g
|polyfat=1.16 g
|carbs=27.42 g
|sugars=4.8 g
|fibre=7.6 g
|sodium_mg=7
|potassium_mg=291
|vitA_ug=1
|vitC_mg=1.3
|thiamin_mg=0.12
|riboflavin_mg=0.06
|niacin_mg=0.53
|pantothenic_mg=0.29
|folate_ug=172
|vitE_mg=0.35
|vitK_ug=4
|calcium_mg=49
|iron_mg=2.89
|phosphorus_mg=168
|magnesium_mg=48
|zinc_mg=1.53
|vitB6_mg=0.14
|manganese_mg=1.03 
|water=60.21 g
|source_usda=1
|note=[https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients Link to USDA Database entry]
}}
{{Infobox nutritional value
| name = Chickpeas, dried seeds, raw
| kJ = 1581
| protein = 20.5 g
| fat = 6.04 g
| satfat = 0.603
| monofat = 1.377
| polyfat = 2.731
| carbs = 62.95 g
| sugars = 10.7 g
| fibre = 12.2 g
| sodium_mg = 24
| potassium_mg = 718
| vitA_ug = 3
| vitC_mg = 4
| thiamin_mg = 0.477
| riboflavin_mg = 0.212
| niacin_mg = 1.541
| pantothenic_mg = 1.588
| folate_ug = 557
| vitE_mg = 0.82
| vitK_ug = 9
| calcium_mg = 57
| copper_mg = 0.656
| iron_mg = 4.31
| magnesium_mg = 79
| phosphorus_mg = 252
| zinc_mg = 2.76
| vitB6_mg = 0.535
| water = 7.68 g
| source_usda = 1
|note=[https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients Link to USDA Database entry]
}}

Chickpeas are a nutrient-dense food, providing rich content (20% or higher of the [[Daily Value]], DV) of [[Protein (nutrient)|protein]], [[dietary fiber]], [[folate]], and certain [[dietary minerals]], such as iron and [[phosphorus]] in a 100-gram reference amount (see adjacent nutrition table). [[Thiamin]], [[vitamin B6|vitamin B<sub>6</sub>]], [[magnesium]], and [[zinc]] contents are moderate, providing 10–16% of the DV. Compared to reference levels established by the United Nations [[Food and Agriculture Organization]] and [[World Health Organization]], proteins in cooked and germinated chickpeas are rich in essential [[amino acid]]s such as [[lysine]], [[isoleucine]], [[tryptophan]], and total [[aromatic amino acids]].<ref>{{cite journal|journal=Plant Foods Hum Nutr|year=2007|volume=62|issue=1|pages=31–7|title=Nutritional properties of quality protein maize and chickpea extruded based weaning food|vauthors=Milán-Carrillo J, Valdéz-Alarcón C, Gutiérrez-Dorado R, Cárdenas-Valenzuela OG, Mora-Escobedo R, Garzón-Tiznado JA, Reyes-Moreno C|pmid=17243010|doi=10.1007/s11130-006-0039-z|s2cid=11067470}}</ref>

A {{convert|100|g|oz|abbr=off|adj=on|frac=2}} reference serving of cooked chickpeas provides {{convert|686|kJ|kcal|abbr=off}} of [[food energy]]. Cooked chickpeas are 60% water, 27% [[carbohydrates]], 9% [[protein]] and 3% fat (table).<ref name=Bampidis/> Seventy-five percent of the fat content is [[unsaturated fatty acids]] for which [[linoleic acid]] comprises 43% of the total fat.<ref>{{cite web|url=http://nutritiondata.self.com/facts/legumes-and-legume-products/4326/2|title=Nutrition facts for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 100 g, USDA Nutrient Database, version SR-21|publisher=Conde Nast|date=2014|access-date=15 January 2015}}</ref>

===Effects of cooking===

Cooking treatments do not lead to variance in total protein and carbohydrate content.<ref name= El-Adawy>{{cite journal |year=2002 |last1=El-Adawy |first1=T.A. |title=Nutritional composition and antinutritional factors of chickpeas (''Cicer arietinum'' L.) undergoing different cooking methods and germination |volume=57 |issue=1 |pages=83–97 |journal=Plant Foods for Human Nutrition |pmid=11855623|doi=10.1023/A:1013189620528 |s2cid=23259042 }}</ref><ref name= Jukanti>{{cite journal |journal=Br J Nutr |year=2012 |volume=108|issue=Suppl 1|pages=S11–26|doi=10.1017/S0007114512000797|pmid=22916806 |title=Nutritional quality and health benefits of chickpea (''Cicer arietinum'' L.): a review|vauthors=Jukanti AK, Gaur PM, Gowda CL, Chibbar RN |doi-access=free}}</ref> Soaking and cooking of dry seeds possibly induces chemical modification of protein-fibre complexes, which leads to an increase in crude fibre content. Thus, cooking can increase protein quality by inactivating or destroying heat-labile antinutritional factors.<ref name=El-Adawy /> Cooking also increases protein digestibility, essential amino acid index, and protein efficiency ratio. Although cooking lowers concentrations of amino acids such as tryptophan, lysine, total aromatic, and sulphur-containing amino acids, their contents are still higher than proposed by the FAO/WHO reference.<ref name=El-Adawy /> [[Raffinose]] and sucrose and other [[reducing sugars]] diffuse from the chickpea into the cooking water and this reduces or completely removes these components from the chickpea. Cooking also significantly reduces fat and mineral content. The [[B vitamins]] riboflavin, thiamin, niacin, and pyridoxine dissolve into cooking water at differing rates.<ref name=El-Adawy />

===Germination===
Germination of chickpeas improves protein digestibility, although at a lower level than cooking. Germination degrades proteins to simple peptides, improving crude protein, nonprotein nitrogen, and crude fibre content. Germination decreases lysine, tryptophan, sulphur and total aromatic amino acids, but most contents are still higher than proposed by the FAO/WHO reference pattern.<ref name=El-Adawy />

Oligosaccharides, such as stachyose and raffinose, are reduced in higher amounts during germination than during cooking. Minerals and [[B vitamins]] are retained more effectively during germination than with cooking. Phytic acids are reduced significantly, but trypsin inhibitor, tannin, and saponin reduction is less effective than cooking.<ref name=El-Adawy />

===Autoclaving, microwave cooking, boiling ===
In a 2002 study comparing germination and cooking effects on chickpea nutritional values, all treatments of cooking (autoclaving, microwave cooking, boiling) were found to improve protein digestibility. Essential amino acids were slightly increased by boiling and microwave cooking compared to autoclaving and germination. losses in B-vitamins and minerals in chickpeas cooked by microwaving were smaller than in those cooked by boiling and autoclaving.<ref name= El-Adawy/>

===Skinning===

Chickpeas contain oligosaccharides (raffinose, stachyose, and verbascose) which are indigestible to humans but are fermented in the gut by bacteria, leading to [[flatulence]] in susceptible individuals.<ref name= Elango2022>{{cite journal |year=2022 |last1=Elango |first1=Dinakaran |title=Genome-wide association mapping of seed oligosaccharides in chickpea |volume=13 |issue=2022 |pages= |journal=Frontiers in Plant Science|pmid=36352859|doi=10.3389/fpls.2022.1024543 |doi-access=free |s2cid= |pmc=9638045 }}</ref> This can be prevented by skinning the  husks from the chickpeas before serving.<ref>{{Cite journal |last=Vasishtha |first=Hina |last2=Srivastava |first2=Rajendra P. |last3=Verma |first3=Prasoon |date=19 September 2014 |title=Effect of dehusking and cooking on protein and dietary fibre of different genotypes of desi, kabuli and green type chickpeas (Cicer arietinum) |url=http://link.springer.com/10.1007/s13197-012-0909-3 |journal=Journal of Food Science and Technology |language=en |volume=51 |issue=12 |pages=4090–4095 |doi=10.1007/s13197-012-0909-3 |issn=0022-1155|pmc=4252399 }}</ref>

===Leaves===

In some parts of the world, young chickpea leaves are consumed as cooked green vegetables. Especially in malnourished populations, it can supplement important dietary nutrients because regions where chickpeas are consumed have sometimes been found to have populations lacking micronutrients.<ref name=Ibrikci>{{cite journal |year=2003 |last1=Ibrikci |first1=H. |last2=Knewtson |first2=S.J.B. |last3=Grusak |first3=M.A. |title=Chickpea leaves as a vegetable green for humans: evaluation of mineral composition |volume=83 |issue=9 |pages=945–950 |journal=Journal of the Science of Food and Agriculture |doi=10.1002/jsfa.1427|bibcode=2003JSFA...83..945I }}</ref> Chickpea leaves have a significantly higher mineral content than either cabbage leaves or spinach leaves.<ref name=Ibrikci/> Environmental factors and nutrient availability could influence mineral concentrations in natural settings. Consumption of chickpea leaves may contribute nutrients to the diet.<ref name=Ibrikci />

===Research===

The consumption of chickpeas is under preliminary research for the potential to improve nutrition and affect chronic diseases.<ref name= Jukanti/><ref>{{cite journal|vauthors=Faridy JM, Stephanie CM, Gabriela MO, Cristian JM|year=2020|title=Biological Activities of Chickpea in Human Health (''Cicer arietinum'' L.). A Review|journal=Plant Foods for Human Nutrition|volume=75|issue=2|pages=142–153|pmid=32239331|doi=10.1007/s11130-020-00814-2|s2cid=214733079}}</ref>