The Protein in Chickpeas | (2023)

The Protein in Chickpeas | (1)

The protein in chickpeas is one of their many nutritional benefits.

Image Credit: ToscaWhi/iStock/GettyImages

Chickpeas? Garbanzo beans? The name you give to the small, round, light-brown legumes with a creamy, nutty texture simply depends on where you live. Although they originated in the Middle East, people around the world consume them more than any other legume, according to the University of Arizona. The nutritional benefits of chickpeas stem from the rich amount of protein they offer and also from their excellent fiber, mineral and vitamin content.


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Calories in Chickpeas

A serving of any cooked legume, including chickpeas, is a half-cup. Chickpeas you cook from dried legumes differ slightly in their nutritional content than those you buy in cans.

(Video) How Much Protein Is In Chickpeas?

A serving of cooked-from-scratch chickpeas offers 135 calories, while the same amount from a can contains 105 calories. Those amounts equal 7 or 5 percent, respectively, of the DV for calories if you follow a 2,000-calorie diet.


When you puree chickpeas and combine them with garlic, lemon juice, olive oil and a sesame paste called ​tahini​, you create hummus. The serving size for this spread, usually eaten as a snack, is just 2 tablespoons and supplies 54 calories.

Protein in Chickpeas

Your body needs the macronutrient protein to build muscles and other tissues. Animal sources supply the largest amounts of protein, but they also contain saturated fat, which puts you at risk for heart disease if consumed in excess. The recommendation for protein is 46 grams daily for women and 56 for men; more active people or those needing to build muscle may require more, says Harvard Health Publishing.


Beans and legumes, including chickpeas, offer a good alternative source of protein, whether you're full-on vegetarian or simply trying to reduce your meat intake. A half-cup of cooked chickpeas gives you about 8 grams of protein, or 15 percent of the DV, while canned chickpeas offer slightly less, with about 6 grams. At the same time, these servings supply only a trace amount of saturated fat.

Hummus supplies protein, too, but much less — you'll get between 1 and 2 grams in a 2-tablespoon serving.


Read more:13 Surprising Vegetarian Sources of Protein

(Video) I made Protein Bars out of Chickpeas (and they taste AMAZING!)

Incomplete Protein in Chickpeas

You may have heard the warning that most plant-based foods don't provide "complete" protein — that is, all the essential amino acids in one serving — like animal foods do. While quinoa and soybean foods do supply all the amino acids, chickpeas and other legumes do not.


Don't let this fact scare you out of embarking on meat-free days or a vegetarian or vegan diet. Complementary proteins are those that provide all the essential amino acids, for example, hummus and pita bread or black beans and rice.

Even though they taste good together, you don't necessarily have to eat these complementary foods at the same meal. By incorporating a variety of grains, nuts, beans, seeds and vegetables into your daily regimen, you'll be getting all the amino acids you need over the course of your day, although not in one sitting.


Beyond their protein, another benefit of chickpeas is their high fiber content. Fiber is an indigestible part of plant foods that passes through your digestive system relatively intact, keeping your bowel movements regular and sweeping away bacteria. Both of these functions may help prevent colon conditions like diverticular disease.

In just a serving of cooked chickpeas, you'll get 25 percent of the daily value (DV) for fiber, while canned chickpeas deliver 19 percent. Even a small serving of hummus contributes 4 percent of the DV for fiber to your diet.


Not only does fiber hold benefits for digestive health, but, according to Harvard Health Publishing, it may also help prevent metabolic syndrome — a cluster of conditions that include high blood pressure, high cholesterol, high blood sugar, high triglycerides and excess belly fat.

Metabolic syndrome puts you at risk for cardiovascular disease. Many Americans don't get enough fiber in their diets, so the addition of chickpeas along with other legumes and vegetables can help boost intake.


(Video) NO-BAKE PROTEIN BARS (With Chickpeas???)

Read more:What Pulses Are and Why You Should Be Eating Them

Chickpeas Nutrition and Weight Management

The dietary fiber and protein in chickpeas both contribute to an overall feeling of satiety. Foods high in protein or fiber take longer for the body to digest, and when you eat foods containing them, you experience greater fullness and a diminished desire to overeat. This, in turn, supports weight loss and management.

Animal foods may deliver lots of protein, but they don't contain the added benefit of fiber. The combination of these two satiating nutrients in chickpeas and other legumes makes them stand out in preventing overweight and obesity.

Compared to people who don't partake of chickpeas and hummus, those who do are 53 percent less likely to have obesity; 43 percent less likely to have overweight; and 48 percent less likely to have excess belly fat, according to an article published in the Journal of Nutrition & Food Sciences in 2014.

Lower body weight is associated with a decreased risk of developing Type 2 diabetes and heart disease, report the authors of a review published in the Annals of the New York Academy of Sciences in 2017.

Read more:Are Chickpeas Good for Weight Loss?

Minerals in Chickpeas

The protein and fiber in chickpeas are just the start of their nutritional benefits. While canned chickpeas and hummus offer small amounts of minerals, cooking chickpeas from dried legumes affords you a wealth of these micronutrients.

Of particular note, in a serving of cooked chickpeas you'll get 13 percent of the DV for iron, a trace mineral needed to transport oxygen through the bloodstream. For your body to absorb iron, you need to eat foods containing it along with vitamin C. Pairing chickpeas with tomatoes, bell peppers or lemon juice fills the bill.

Cooked chickpeas supply rich amounts of other minerals too, like 11 percent of the DV for phosphorus, 12 percent for zinc, 32 percent for copper and 37 percent for manganese. Phosphorus builds healthy bones and teeth, while zinc supports your sense of taste and helps with wound healing. Copper and manganese comprise many enzymes in the body.

Chickpeas and Folate

Chickpeas contain a variety of vitamins, but these legumes are best known for contributing an excellent amount of folate to your diet. In a half-cup of cooked chickpeas, you'll get 36 percent of the DV for this nutrient; in a serving of canned, the amount goes down to 8 percent. Two tablespoons of hummus contain 4 percent of the DV.

The body uses folate, one of the B vitamins, for making DNA and for cell division. Because of its role in manufacturing genetic material, folate is an especially important nutrient for women and girls of childbearing age; a deficiency can cause fetal birth defects.


Chickpeas Nutrition and Overall Health

Consumption of chickpeas and hummus has links to good health in general, according to the Journal of Nutrition & Food Sciences article. The authors examined data from the National Health and Nutrition Examination Survey, 2003-2010, and determined that individuals who ate any daily amount of chickpeas or hummus had better overall diet quality, with a higher nutrient content, than those who didn't.

In addition to having better weight management and lower body mass indexes, those who ate chickpeas or hummus daily enjoyed lower blood cholesterol levels and were 51 percent less likely to have elevated glucose than those who didn't consume these foods. That's good news for those with Type 2 diabetes or prediabetes.

An article published in the journal Nutrients in 2016 found that hummus has far greater nutritional value than other snack foods. The authors ranked hummus as having the highest nutrient-to-calorie ratio of all the most popular dips and spreads, including salsa, peanut butter and even other bean dips. If you're trying to lose or maintain your weight, you'll get the biggest nutritional bang for your calories when choosing hummus as your snack.

Prepare Dried Chickpeas

Cooking chickpeas from dried legumes offers the most nutritional benefits, but it's also more time consuming than opening a can. You can boil or pressure-cook chickpeas to have them on hand for meals and snacks.

If boiling, cover each cup of dried chickpeas with 4 cups of cold water. Soak the beans overnight; then drain and add fresh water. Bring the water and chickpeas to a boil; then lower the heat and simmer until the beans soften. This takes roughly 90 minutes. Drain again and then incorporate the cooked chickpeas into a variety of cold and hot dishes.

Ways to Enjoy Chickpeas

Chickpeas are delicious served cold in salads. Try mixing them with feta or goat cheese, red onion, olive oil, rice vinegar, cumin and turmeric for lunch or serve the mixture on greens with pita bread for a light dinner.

The texture of chickpeas holds up well in vegetarian burgers. Puree with onion, chili powder and a little vegetable broth, then add rolled oats to hold it all together. Bake the burgers and serve on a whole-wheat bun with tahini dressing or a slice of sharp cheddar cheese.

These beans add protein to hearty vegetarian dishes, like minestrone, and they pair well in soups containing sweet potato and kale. Go for an Indian flavor by making chana masala, a dish that combines chickpeas with tomatoes, onions and curry spices and is served over rice.

For another meal, puree chickpeas with garlic and onion to make chickpea fritters called ​falafel​. Falafel is usually deep fried, so for a healthier version, brush the fritters with olive oil and bake them in the oven. Serve them on greens or couscous or in whole-wheat pita rounds with tomatoes, lettuce and a yogurt-cucumber sauce.

You can make your own hummus in a snap and control the ingredients. Using garlic, olive oil, lemon juice and tahini makes a standard hummus. You can also puree the beans with flavorings like red pepper flakes, parsley, crushed garlic or even cooked beets or spinach. Commercially made hummus may be more convenient, but don't forget to check the label to avoid brands that contain too much sodium or other unwanted additives.



Can you get enough protein from chickpeas? ›

Chickpeas are a good source of protein.

For perspective, the Daily Value for protein is 50 grams per day. That's a hefty serving of protein, btw. Like most other plant protein sources, chickpeas are not a complete protein and do not contain all nine essential amino acids.

What to pair with chickpeas to make it a complete protein? ›

Beans, lentils and chickpeas have essential amino acids that brown rice lacks. Simply pairing rice and beans will give you a vegan-friendly meal with complete proteins.

Are chickpeas a high quality protein? ›

It is a good source of carbohydrates and protein, and protein quality is considered to be better than other pulses. Chickpea has significant amounts of all the essential amino acids except sulphur-containing amino acids, which can be complemented by adding cereals to the daily diet.

What type of protein is in chickpeas? ›

The main proteins found in chickpeas, similar to other legumes, are albumins and globulins. Smaller amounts of glutelins and prolamines are also present [9].

How much chickpeas should I eat a day for protein? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Do chickpeas have more protein than eggs? ›

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup. People have enjoyed them since the days of ancient Egypt.

Does boiling chickpeas reduce protein? ›

Protein content declined by 3.4% and in vitro protein digestibility improved significantly from 71.8 to 83.5% after cooking. The decrease of lysine was higher in the cooked chickpea seeds than in the heated protein fractions, globulins and albumins.

How do you get a complete protein without meat? ›

How to get protein without the meat
  1. Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. ...
  2. Soya beans. ...
  3. Quinoa. ...
  4. Nuts. ...
  5. Seeds. ...
  6. Cereals and grains. ...
  7. Quorn™ ...
  8. Dairy.

Do potatoes and chickpeas make a complete protein? ›

because inside milk has all kinds of protein. potatoes and beans are also a proteinate food but make a complete protein.

Which is better kidney beans or chickpeas? ›

Both kidney beans and chickpeas are nutritious but they contain different amounts of essential nutrients. Based on their nutrient profile, kidney beans are healthier than chickpeas as they are high in some of the essential nutrients, low in fat and calories.

What is the highest protein bean? ›

Fava Beans:

With nearly 26.12 g/100 g, it's the legume with the highest protein content. Fava beans are a nutritional powerhouse, providing ample carbohydrates, protein, fiber and vitamins, even when dried!

What is the highest quality protein food? ›

Animal Protein. Proteins from animal sources (i.e. eggs, milk, meat, fish and poultry) provide the highest quality rating of food sources.

How much protein do I need a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Are chickpeas good for kidneys? ›

Summary. Chickpeas are a nutritious addition to your renal diet for chronic kidney disease. They are low- to moderate in potassium, but when included in healthy portions, they are not an issue. Chickpeas are also a good source of fiber, protein, and vitamins, and minerals.

What has a lot of protein? ›

eggs. dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese) nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds. legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

How can I get 20 grams of protein a day? ›

20 Ways to Get 20 Grams of Protein at Every Meal
  1. Crack Eggs. In every large egg, you'll find six grams of muscle-repairing protein. ...
  2. Make a Parfait. ...
  3. Upgrade Your Oatmeal. ...
  4. Add Protein Powder. ...
  5. Call on Cottage Cheese. ...
  6. Pour a Better Bowl. ...
  7. Make Chia Pudding. ...
  8. Have Lox on Ezekiel Toast.
19 Dec 2016

Are chickpeas OK to eat everyday? ›

Dietary guidelines for Americans promote high consumption of chickpeas. They recommend 3 cups per person, per week, which corresponds to about 600 grams of cooked chickpeas per week. The results of many studies support even larger quantities, namely 200-400 grams of cooked chickpeas per day.

What happens if we eat chickpeas daily? ›

Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol.

Which fruit has most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

Which food is equal to egg? ›

Both yogurt and buttermilk are good substitutes for eggs. It's best to use plain yogurt, as flavored and sweetened varieties may alter the flavor of your recipe. You can use 1/4 cup (60 grams) of yogurt or buttermilk for each egg that needs to be replaced. This substitution works best for muffins, cakes, and cupcakes.

What is better than chickpeas? ›

When it comes to nutrition, lentils have a leg up on chickpeas in most areas . Lentils have fewer calories and carbohydrates, more fiber and protein, and greater amounts of iron, vitamins B6 and B9, and phosphorous.

Is it better to eat chickpeas Raw or cooked? ›

And there's only one rule for eating chickpeas: Make sure they're fully cooked beforehand! Aside from being too hard to eat when they're dry, uncooked chickpeas contain toxins like lectins which can cause food poisoning. Plus, cooking cooked chickpeas again will only make them better.

What is the healthiest way to eat chickpeas? ›

"Chickpeas are wonderful to add directly to your dish—like salad, pasta, or soup—for extra protein and fiber," Cannon told us. If you're craving a satisfying crunch, she recommends roasting them with avocado oil and plain ol' sea salt.

What is the healthiest way to cook chickpeas? ›

Quick-soaking method
  1. Place chickpeas in a large pan. Cover with 3 times their volume of cold water.
  2. Bring quickly to the boil.
  3. Reduce heat and simmer for 5 minutes. Remove from heat, cover with a lid and leave to soak for 1-2 hours.
  4. Drain. The legumes are now ready for cooking.

Can I get all the protein I need by eating only plant foods? ›

Plant proteins are considered incomplete because they do not have all of the essentials. But plant-based foods like legumes (including beans and peanuts), nuts, seeds, grains and vegetables still have varying amounts of protein.

Do oats have complete protein? ›

Oats contain all nine essential amino acids necessary to make up a complete protein. However, oats don't have quite enough of the amino acid lysine to qualify as a complete protein.

Do almonds have complete protein? ›

Almonds and garbanzo beans are both incomplete protein sources, meaning they don't contain all nine essential amino acids in sufficient amounts.

What two vegetables make complete proteins? ›

Tofu, tempeh, and edamame

Soybeans are considered a whole source of protein. This means that they provide your body all the essential amino acids it needs.

Are chickpeas a good protein replacement? ›

Chickpeas are a great source of plant-based protein, making them an excellent food for people who don't eat meat or animal products. A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils ( 1 ).

Is Greek yogurt a complete protein? ›

The casein in Greek yogurt is a complete protein because it contains all nine essential amino acids: methionine, lysine, isoleucine, histidine, valine, tryptophan, threonine, phenylalanine and leucine.

Which is better dried or canned chickpeas? ›

They are the basis for foods like hummus and falafel and, while it is convenient to use canned chickpeas, dried chickpeas really are a better option. Dried chickpeas are much more economical and they tend to have a more natural flavor because they aren't soaked in preservatives.

Which is healthier dried or canned chickpeas? ›

Canned and preserved foods are not as healthy. Specifically, when using canned chickpeas instead of dried ones to make hummus, you loose half the nutrients. Most of the recipes for homemade hummus found on the web, are based on canned chickpeas (a.k.a garbanzo beens).

Which bean has the most benefits? ›

Perhaps considered to be the healthiest variety of beans on the shelves of your local grocery store is the garbanzo bean. Particularly high in fiber, iron, and protein, garbanzo beans are a great bean of choice for reducing your risk of heart disease, as studies have found.

How much protein is in an avocado? ›

Source Of. A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.

Are nuts high in protein? ›

Nuts are a good source of protein. Most nuts also contain at least some of these heart-healthy substances: Unsaturated fats.

How much protein does a 70 year old woman need daily? ›

The current recommended dietary allowance for women older than 70 years is 0.36 grams for each pound of body weight or 46 grams of protein for a 130-pound woman. This amount is the same for all women 19 and older.

What 2 foods can you survive on? ›

4 Foods You Could (Almost) Exclusively Live Off Of
  • Potatoes. Advertisement. ...
  • Human Breast Milk. Advertisement. ...
  • Kale. Advertisement. ...
  • Trail Mix.
7 Jul 2016

How much protein does an 80 year old need? ›

Protein Requirements for Elderly Adults. Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults [3,8,15].

How can I increase my protein intake without supplements? ›

14 Easy Ways to Increase Your Protein Intake
  1. Eat your protein first. ...
  2. Snack on cheese. ...
  3. Replace cereal with eggs. ...
  4. Top your food with chopped almonds. ...
  5. Choose Greek yogurt. ...
  6. Have a protein shake for breakfast. ...
  7. Include a high protein food with every meal. ...
  8. Choose leaner, slightly larger cuts of meat.

Are potatoes a good source of protein? ›

Protein. Potatoes are low in protein, ranging from 1–2% when fresh and 8–9% by dry weight ( 1 , 11 ). In fact, compared with other common food crops — such as wheat, rice, and corn — potatoes have the lowest amount of protein.

What are the side effects of chickpeas? ›

Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.

Which food is strong for kidney? ›

Kidney-friendly foods

People should choose foods with lower levels of sodium, potassium, and phosphorus. These include: Fruit: apples, cranberries, grapes, pineapple, and strawberries. Vegetables: cauliflower, lettuce, onions, peppers, and radishes.

What are kidney Superfoods? ›


High in vitamin C, folate and fiber, cauliflower helps your body fight off toxins. Raw, steamed, or in soups, this superfood tastes delicious. Steam and mash for a kidney friendly alternative to mashed potatoes.

What are the top 5 highest protein foods? ›

Johns Hopkins nutritionists recommend five foods — high in protein and other nutrients, but with no meat — and explain their health benefits.
  • Eggs. Eggs are a great source of protein. ...
  • Tree Nuts. Tree nuts include walnuts, almonds and pecans — don't confuse them with peanuts, which are legumes. ...
  • Legumes. ...
  • Soy. ...
  • Yogurt.

What protein can I eat for breakfast? ›

The best high-protein breakfast foods
  • eggs.
  • lean pork or chicken sausage.
  • turkey bacon.
  • black beans.
  • Greek yogurt.
  • cottage cheese.
  • nut butter.
  • nuts.
27 Sept 2022

Is Rice high in protein? ›

The protein level of rice is similar to those of potato and yam on a dry weight basis but is the lowest among the cereals. Rice also has the lowest dietary fibre content.

Do chickpeas lose protein when cooked? ›

The cooking also increased protein content of grain significantly (Table 1). The average soluble protein in cooked dehusked chickpea was 26.2 %. The desi and green type chickpeas had relatively higher soluble protein on cooking than kabuli types (Table 2).

Can you build muscle with chickpeas? ›

Like all legumes, chickpeas are a source of protein, and they're optimal for muscle building. Just 100 grams' worth of chickpeas contains a whole 9 grams of protein. They also contain fiber and minerals such as iron as well as magnesium, which keeps our muscles functioning smoothly*.

Is chickpea protein as good as meat protein? ›

Both beef and chickpeas are high in protein.

Beef has 186% more protein than chickpea - beef has 25.4g of protein per 100 grams and chickpea has 8.9g of protein.

Does cooking reduce protein in chickpeas? ›

Protein content declined by 3.4% and in vitro protein digestibility improved significantly from 71.8 to 83.5% after cooking. The decrease of lysine was higher in the cooked chickpea seeds than in the heated protein fractions, globulins and albumins.

How much protein should I eat a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Does chickpeas increase collagen? ›

Chickpeas are especially great for collagen synthesis because they are rich in zinc and vitamin C.

Do chickpeas have collagen? ›

Chickpeas. This legume contains many of the components that support collagen production—protein, vitamins C and A, zinc, and thiamine. “Thiamine is a vitamin that's very important for collagen production because it helps break down protein,” says Mills. The B-vitamin also aids in skin revitalization and wound healing.

What are the disadvantages of eating chickpeas? ›

Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.

What bean has the most protein? ›

Fava Beans:

With nearly 26.12 g/100 g, it's the legume with the highest protein content. Fava beans are a nutritional powerhouse, providing ample carbohydrates, protein, fiber and vitamins, even when dried! They make a wonderful salad tossed with a vinaigrette and fresh herbs.

Can chickpeas replace chicken? ›

Use Chickpeas Instead of Chicken or Turkey

The color and chewiness of chickpeas can mimic that of chicken and turkey meat. Coarsely mashed, chickpeas can stand in for poultry in your favorite sandwich salads. Blended with breadcrumbs, they can be turned into mouthwatering burgers and kid-friendly nuggets.

How many chickpeas is too many? ›

Not to mention, the legume is high in fiber, which is also an indigestible carbohydrate and causes bloating and gas if eaten in too high of quantities. However, if you limit yourself to about 1/4 cup of chickpeas per serving, and rinse them off before consuming them, you may not experience these symptoms at all.

Are dried chickpeas better than canned? ›

They are the basis for foods like hummus and falafel and, while it is convenient to use canned chickpeas, dried chickpeas really are a better option. Dried chickpeas are much more economical and they tend to have a more natural flavor because they aren't soaked in preservatives.


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