Chickpeas, commonly used in hummus and Middle Eastern cuisine, become a crispy, savory snack when roasted. You can season roasted chickpeas in any number of ways, but skip the salt if you do not want to add sodium. Roasted, unsalted chickpeas are a healthy choice to satisfy cravings without sabotaging your diet.
Eating Roasted Chickpeas
The most common way to eat roasted chickpeas -- also known as garbanzo beans -- is as a finger food. However, they are an incredibly versatile ingredient. Use them in lieu of croutons on salad, toss them with trail mix, stir them into pasta, add them to stuffing or crush them and use the crumbs as breading. One serving of roasted chickpeas is 1/2 cup. The exact nutrition for roasted, unsalted chickpeas does vary by brand; remember to check the package’s information.
The caloric content of a half-cup of roasted, unsalted chickpeas is 134 calories. That amounts to less than 7 percent of your daily consumption if you consume a standard 2,000 calories per day. Keep in mind, though, that mindlessly snacking on crunchy treats can result in your eating two or more servings in one sitting. To control calories, portion out your serving of roasted chickpeas before you begin eating.
A serving of roasted chickpeas contains 22 grams of carbohydrates, or 10 percent of a daily recommended intake of 225 grams. Most of the carbohydrates in roasted, unsalted chickpeas are slow to digest, which helps keep you feeling full for as much as two hours after eating. Unless you are eating a low-carbohydrate diet, 22 grams should easily fit into your regimen.
Roasted, unsalted chickpeas contain a considerable amount of protein with more than 7 grams, or 15 percent of a 50-gram DRI, per 1/2-cup serving. Use them to add a protein boost to meals without introducing meat or unnecessary fat to the dish.
Provided no oils were used to roast the unsalted chickpeas, a half-cup serving contains just 2.2 grams of fat. Most of the fat is heart-healthy monounsaturated fat, at 0.5 grams, and polyunsaturated fat at 0.8 grams. The remaining 0.9 grams is saturated fat.
Roasted chickpeas contain 6 grams of dietary fiber, or 22 percent of the recommended daily requirement of 28 grams.
Minerals and Vitamins
Roasted chickpeas contain 40 milligrams of calcium, 39 milligrams of magnesium, 239 milligrams of potassium and just 6 milligrams of sodium in a serving. Nutritional labels for roasted, unsalted chickpeas rarely list the vitamin content, as the cooking process can damage their composition, but raw chickpeas contain notable levels of vitamin A and folate.