Goya Chick Peas (Garbanzos): Labelgrade B (78/100)
B 78 / 100 — Very low saturated fat, effectively zero sugar, and substantial fiber.
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Goya Chick Peas (Garbanzos) delivers 6g of protein and 100 calories per 0.5 cup (USDA FDC 1869001). Per 100g that’s 4.9g of protein; per oz, 1.4g. The Labelgrade is B (78 / 100): Very low saturated fat, effectively zero sugar, and substantial fiber.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C- | 57 / 100 | 4.9g per 100g — below the high-protein bar; not the right product for protein hunting |
| Ingredient quality | B+ | 80 / 100 | Short 3-ingredient list, no additive flags |
| Saturated fat load | A+ | 100 / 100 | 0g saturated fat — perfect |
| Sodium load | C+ | 68 / 100 | 360mg per serving (84mg per oz) — moderate |
| Sugar load | A+ | 99 / 100 | 1g sugar, no added sugar listed |
| Fiber | B- | 70 / 100 | 6.95g per serving — good |
| Overall | B | 78 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Goya Chick Peas (Garbanzos) (this product) | 6g | 4.9g | 1.4g | 100 |
| Bush’s Best Original Baked Beans | 6g | 4.8g | 1.4g | 140 |
| Bush’s Best Pinto Beans | 6.99g | 5.4g | 1.5g | 110 |
| Amy’s Medium Organic Chili | 18g | 4.3g | 1.2g | 320 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
A genuinely good pantry food — with one fixable weak spot
Chickpeas are one of the most useful things you can keep in a cupboard, and the grade reflects it. Three of the six dimensions are effectively perfect: 0g saturated fat, just 1g of sugar with none added, and a short ingredient list (chick peas, water, salt, plus disodium EDTA, a common color-retention additive that carries no real health concern at these levels). Add a solid 7g of fiber and you have a cheap, shelf-stable food that does two nutritional jobs at once — modest protein and a quarter of your day’s fiber — for 100 calories a serving.
The one dimension that holds it back is sodium: 360mg per 0.5 cup, which our formula scores as a C+. That’s normal for a salted can, not a red flag — it’s about 16% of the daily limit — and unlike protein density, it’s the rare weak spot you can actually fix in the kitchen. The other ceiling is protein density (4.9g per 100g), which is simply what a legume looks like; you eat chickpeas for the fiber and the convenience, not to chase a protein number. Take the sodium down with a rinse and what’s left is close to an ideal packaged food.
Drain, rinse, and use them everywhere
The single best habit with this can is to drain and rinse. Most of the 360mg of sodium is dissolved in the packing liquid, not locked inside the chickpea, so a few seconds under cold running water washes away roughly 40% of it — dropping a serving toward 215mg with no change to the protein or fiber. It also rinses off the starchy canning liquid, which gives you a cleaner-tasting chickpea for salads and roasting (keep that liquid — aquafaba — only if you’re whipping it as an egg substitute).
From there, chickpeas are the most versatile bean in the aisle. Roast them with olive oil and spice for a crunchy snack, blend them into hummus, drop them whole into a grain bowl or curry, or toss them cold into a salad. Because you’re starting from a clean, low-sugar, low-saturated-fat base, the only variable you’re really managing is the sodium — and a quick rinse handles that. For a packaged food that’s this cheap and stores this long, that’s an excellent trade.
Scope
This page covers Goya Chick Peas (Garbanzos) (15.5 oz/439 g), UPC 041331124225, as represented in USDA Branded Foods FDC 1869001. Goya sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
CHICK PEAS, WATER, SALT AND DISODIUM EDTA ADDED TO PROMOTE COLOR RETENTION.
Where to buy
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Quick Facts
Per serving · 0.5 cup
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (0.5 cup) |
|---|---|
| Calories | 100 |
| Protein | 6g |
| Total Fat | 2g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 20g |
| Dietary Fiber | 6.95g |
| Total Sugars | 1g |
| Sodium | 360mg |
| Cholesterol | 0mg |
| Calcium | 40.3mg |
| Iron | 4.5mg |
Scope: This page applies specifically to Chick Peas (Garbanzos) (15.5 oz/439 g) · UPC 041331124225. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Are canned chickpeas actually healthy?
Yes. Canned chickpeas are a cheap, shelf-stable source of plant protein and fiber with essentially no saturated fat and no added sugar — exactly the profile of a food worth keeping in the pantry. Goya's give you 6g of protein and 7g of fiber per 0.5 cup for 100 calories. The only real knock is sodium, at 360mg per serving, and a quick rinse cuts most of that.
Why does Goya Chick Peas score a B (78/100)?
Three dimensions are effectively perfect — saturated fat (0g), sugar (1g, none added), and a clean short ingredient list — and fiber is good at a B-. Two things pull the score down to a B rather than higher. The first is sodium: 360mg per serving lands at a C+. The second is protein density, which at 4.9g per 100g sits well below the high-protein bar. Neither is a defect; chickpeas are a legume, not a protein supplement, and the sodium is normal for a salted can. Rinse them and the weakest dimension improves on the spot.
Does draining and rinsing canned chickpeas reduce the sodium?
Yes, noticeably. Sodium is the chickpea's one weak dimension here (360mg per serving), and most of it is dissolved in the packing liquid rather than inside the bean. Draining the can and rinsing the chickpeas under cold water for a few seconds removes roughly 40% of that sodium in published tests — taking a serving from 360mg down toward 215mg with zero effort. If you watch sodium, it's the single most useful thing you can do with this can.
How much fiber is in Goya Chick Peas (Garbanzos)?
6.95g of dietary fiber per 0.5 cup — about 25% of the FDA 28g Daily Value. A single serving covers a quarter of your day's fiber, which (together with the protein) is the main nutritional reason to keep chickpeas around.
What's a normal serving of canned chickpeas?
The label serving is 0.5 cup (122g) — 100 calories, 6g protein, 7g fiber. That's a sensible amount as a side or a salad topper; a full cup (a generous portion in a grain bowl or curry) simply doubles everything, including the sodium, which is another reason to rinse if you're eating a larger helping.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 1869001. We re-verify top-traffic pages monthly and update within 7 days of a reformulation.