Chick pea

Legume

Item Rating: 94/100

1 serving (164 grams) contains 269 calories, 14.5 grams of protein, 4.2 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (218.7g)

Calories		358.7
% Daily Value*
Total Fat		5.6 g	7%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		14.7 mg	0%
Total Carbohydrates		60.0 g	21%
	Dietary Fiber	16.7 g	59%
	Sugars	10.5 g
protein		19.3 g	38%
Vitamin D		0 mcg	0%
Calcium		106.7 mg	8%
Iron		6.3 mg	35%
Potassium		636.0 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 50 cal (13.7%)

Protein: 77 cal (21.0%)

Carbs: 240 cal (65.3%)

About Chick pea

Chickpeas, also known as garbanzo beans, are legumes that trace their origin to the Middle East and have been cultivated for thousands of years. They play a vital role in Mediterranean, Indian, and Middle Eastern cuisines, often featured in dishes like hummus, falafel, and stews. Nutritionally, chickpeas are an excellent source of plant-based protein and dietary fiber. They also provide significant amounts of essential nutrients such as iron, folate, phosphorus, manganese, and a variety of B vitamins. One cup (164g) of cooked chickpeas contains approximately 269 calories, 14.5g of protein, 4.2g of fat, and 12.5g of fiber, making them a filling and nutrient-dense food choice for diverse diets.

Health Benefits

• Rich in dietary fiber (12.5g per cup) which supports healthy digestion and promotes satiety.
• High in plant-based protein (14.5g per cup), aiding muscle repair and growth, especially for vegetarians.
• Contains iron, with 26% of the Daily Value per cup, which helps prevent anemia and supports oxygen transport in the blood.
• Good source of folate, providing 71% of the Daily Value per cup, crucial for DNA synthesis and cell division.
• Low glycemic index, making chickpeas beneficial for managing blood sugar levels.

Dietary Considerations

Allergens: Contains None (unless allergic to legumes)

Suitable for: Vegetarian, vegan, gluten-free, mediterranean diet

Not suitable for: Low-fodmap diet (in large amounts), severe legume allergies

Selection and Storage

Store dried chickpeas in an airtight container in a cool, dry place for up to 12 months. Cooked chickpeas can be refrigerated in an airtight container for up to 3-4 days or frozen for longer storage.

Common Questions About Chick pea Nutrition

Are chickpeas high in protein?

Yes, chickpeas are an excellent source of plant-based protein. A 1-cup serving (about 164 grams) of cooked chickpeas contains approximately 15 grams of protein, making them a popular protein option for vegans and vegetarians.

Can I eat chickpeas on a low-carb or keto diet?

Chickpeas are not considered keto-friendly due to their carbohydrate content. One cup of cooked chickpeas contains about 45 grams of carbohydrates, with 12 grams coming from fiber, resulting in a net carb amount of 33 grams per cup. This makes them more suitable for a balanced or vegetarian diet instead.

What are the health benefits of eating chickpeas?

Chickpeas provide numerous health benefits, including supporting digestion due to their high fiber content (12.5 grams per cup), promoting heart health with their low saturated fat and high magnesium levels, and helping with blood sugar control thanks to their low glycemic index. They are also rich in iron, folate, and antioxidants.

What is a recommended serving size for chickpeas?

A standard serving size for chickpeas is about 1/2 cup of cooked chickpeas, which provides around 135 calories, 7 grams of protein, 22 grams of carbohydrates, and 6 grams of fiber. This portion size fits well into most balanced diets.

How do chickpeas compare to lentils nutritionally?

Both chickpeas and lentils are excellent sources of plant-based protein and fiber, but they differ slightly. A 1-cup serving of cooked chickpeas has 15 grams of protein and 12.5 grams of fiber, while the same amount of cooked lentils provides about 18 grams of protein and 15.5 grams of fiber. Lentils have slightly fewer calories and carbs, making them a better option for low-calorie diets.

Data Sources & Scientific References