O ORGANICS ORGANIC GARBANZO BEANS earns a FoodScore of 84/100 (Very good), primarily driven by its **high protein and fiber content** and minimal processing.
This product scores 84/100, indicating a very good nutritional profile.
A serving provides 20g of protein and 11.4g of fiber per 100g, contributing significantly to daily needs.
With 0g of added sugar and only 29.14mg of sodium per 100g, it is a low-sodium and no-added-sugar option.
Classified as NOVA 2, it is a minimally processed culinary ingredient, similar to home-cooked versions.
These garbanzo beans are a versatile base for many meals, from salads to stews.
Scores +38 points above the prepared category average (46/100 across 1958 foods).
Fiber
11.4g
41% of Daily Value
Protein
20g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
29.14mg
1% of Daily Value
+
What it brings to the table
Fiber (11.4g)+12
Protein (20g)+10
Micronutrients (Potassium, Iron)+4
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 84
O ORGANICS ORGANIC GARBANZO BEANS achieves a FoodScore of 84/100, placing it in the 'Very good' category. This high score is largely due to its excellent macronutrient profile and simple formulation. The product receives significant bonuses for its protein content, providing 20g per 100g, and its impressive fiber contribution of 11.4g per 100g. These amounts are substantial and align well with dietary recommendations for satiety and digestive health. Furthermore, it earns points for key micronutrients, specifically potassium (714.29mg, 15% DV) and iron (5.71mg, 32% DV). The ingredient list is exceptionally clean, containing only ORGANIC GARBANZO BEANS, which means there are no added sugars, unhealthy fats, or artificial additives to incur penalties. Its NOVA class 2 designation further boosts its score, indicating it is a processed culinary ingredient rather than an ultra-processed food. Compared to a home-cooked version using whole ingredients, this O ORGANICS product offers a very similar nutritional value, making it a convenient and healthy alternative.
Health benefits
What the nutrients in o organics organic garbanzo beans actually do for you, grounded in established dietary science.
Supports Digestive Health
O ORGANICS ORGANIC GARBANZO BEANS are an excellent source of dietary fiber, providing 11.4g per 100g. This high fiber content is crucial for maintaining regular bowel movements and promoting a healthy gut microbiome. Adequate fiber intake can help prevent constipation and support overall digestive function. Incorporating these garbanzo beans into your diet can contribute significantly to meeting your daily fiber needs, which are often unmet in the typical American diet.
Contributes to Muscle Maintenance and Satiety
With 20g of protein per 100g, this O ORGANICS product is a significant plant-based protein source. Protein is essential for muscle repair, growth, and overall body function. Including protein-rich foods like garbanzo beans in meals can also enhance satiety, helping you feel fuller for longer and potentially aiding in weight management. This makes them a valuable component for vegetarians, vegans, or anyone looking to increase their plant protein intake.
Provides Essential Minerals
These garbanzo beans offer meaningful amounts of important minerals, including 714.29mg of potassium (15% DV) and 5.71mg of iron (32% DV) per 100g. Potassium plays a vital role in blood pressure regulation and fluid balance, while iron is crucial for oxygen transport in the blood and preventing iron-deficiency anemia. Incorporating foods rich in these minerals can support various bodily functions and contribute to overall well-being.
O ORGANICS ORGANIC GARBANZO BEANS earns a FoodScore of 84/100 (Very good), primarily driven by its high protein and fiber content and minimal processing.
How to eat it
Garbanzo beans are a versatile legume commonly used in a variety of dishes. They can be added to salads, blended into hummus, or incorporated into stews and curries. A typical serving is 1/4 cup, but larger portions are common given their nutritional density. They are a great way to add plant-based protein and fiber to meals.
For a quick and nutritious meal, add drained and rinsed garbanzo beans to your favorite salad or grain bowl.
Blend them with tahini, lemon juice, and garlic to create a homemade hummus, a healthier alternative to store-bought versions often high in sodium.
Incorporate garbanzo beans into soups, stews, or chili to boost the fiber and protein content of your meal.
Roast them with spices for a crispy, savory snack that is much more nutritious than many processed snack foods.
Things to keep in mind
The O ORGANICS ORGANIC GARBANZO BEANS product has a very clean ingredient list, containing only ORGANIC GARBANZO BEANS. As such, there are no common additives like artificial sweeteners, colors, or preservatives to be concerned about. This product is naturally gluten-free and does not contain any of the major allergens (milk, soy, wheat, tree nuts, peanuts, egg) as declared on the label. Individuals with specific legume sensitivities might need to exercise caution, but for the general population, this product presents minimal dietary concerns.
Yes, O ORGANICS ORGANIC GARBANZO BEANS are considered very healthy. They score 84/100 on FoodScore due to their high protein and fiber content, significant iron and potassium, and minimal processing. The simple ingredient list with no added sugars or unhealthy fats makes them an excellent choice for a balanced diet.
How do O ORGANICS ORGANIC GARBANZO BEANS compare to Goya Garbanzo Beans?
Compared to many other canned garbanzo bean brands, such as Goya, O ORGANICS ORGANIC GARBANZO BEANS stand out for their extremely low sodium content (29.14mg per 100g). Many conventional canned beans can contain significantly higher sodium levels, making O ORGANICS a better choice for those monitoring sodium intake. Both provide similar benefits in terms of fiber and protein, but the O ORGANICS option is less processed and organic.
What does 'ORGANIC GARBANZO BEANS' mean for my diet?
The term 'ORGANIC GARBANZO BEANS' indicates that the beans were grown and processed according to organic standards, meaning they are free from synthetic pesticides, herbicides, and GMOs. From a nutritional standpoint, the primary benefit is the absence of potentially harmful chemical residues. This aligns with a preference for minimally processed, whole foods.
What is a recommended portion size for garbanzo beans?
The declared serving size is 1/4 cup, but it's common and beneficial to consume larger portions, especially when using them as a main protein or fiber source. For example, a half-cup to a full cup can be a good amount in a salad or stew to provide substantial protein and fiber without excessive calories. Adjust based on your individual dietary needs and meal composition.
Can I use these garbanzo beans directly from the can, or do they need cooking?
These O ORGANICS ORGANIC GARBANZO BEANS are already cooked and ready to eat directly from the can after draining and rinsing. Rinsing helps remove any residual canning liquid and can further reduce the sodium content, although this product is already very low in sodium. They can be added cold to salads or heated in recipes.