Chickpeas

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	10.7 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 sugar

Source of Calories

Fat: 50 cal (13.7%)

Protein: 77 cal (21.0%)

Carbs: 240 cal (65.3%)

About Chickpeas

Chickpeas, also known as garbanzo beans, are a type of legume with origins in the Middle East, where they have been cultivated for thousands of years. They are a staple in many cuisines, such as Indian, Mediterranean, and Middle Eastern dishes, and are commonly used in hummus, curries, stews, and salads. Nutritionally, one cup of cooked chickpeas (approximately 164 calories) is an excellent source of plant-based protein (8.8 g), dietary fiber (7.6 g), and complex carbohydrates (27.4 g). They also provide important micronutrients such as iron, calcium, and small amounts of vitamin C. With minimal fat content (2.5 g per cup) and no cholesterol, chickpeas are a nutrient-dense and versatile addition to any diet.

Health Benefits

• Supports digestive health due to high dietary fiber content (7.6 g per cup), which aids in regular bowel movements.
• Promotes muscle repair and growth with its plant-based protein content (8.8 g per cup).
• Helps prevent iron deficiency anemia due to its iron content (2.9 mg per cup, which is about 16% of the daily recommended intake for adult women aged 19-50).
• Supports bone health by providing calcium (48.8 mg per cup), an essential mineral for maintaining bone density.
• May help regulate blood sugar levels due to its low glycemic index and the presence of complex carbohydrates.

Dietary Considerations

Allergens: Contains None for most people, though cross-contamination with gluten or other legumes may occur in processing facilities

Suitable for: Vegan, vegetarian, gluten-free, mediterranean diet, dash diet

Not suitable for: Low-fodmap diets (due to oligosaccharides, which can cause digestive discomfort in sensitive individuals), those with legume allergies

Selection and Storage

Store dried chickpeas in an airtight container in a cool, dry place for up to a year. Cooked chickpeas can be refrigerated for 3-5 days in an airtight container or frozen for up to 3 months.

Common Questions About Chickpeas Nutrition

Are chickpeas high in protein?

Yes, chickpeas are a good source of plant-based protein, providing approximately 8.8 grams of protein per 1/2 cup (about 120g) serving. This makes them a popular option for vegetarians and vegans looking to boost their protein intake.

Can I eat chickpeas on a keto diet?

Chickpeas are not ideal for a strict keto diet as they contain about 27.4 grams of carbohydrates per 1/2 cup, with 7.6 grams of that being fiber. This higher carb content can quickly exceed the daily carb limit on keto, but they may fit into a less restrictive low-carb diet in moderate amounts.

What are the health benefits of eating chickpeas?

Chickpeas are rich in fiber (7.6g) and plant-based protein (8.8g), making them beneficial for digestive health, blood sugar regulation, and muscle maintenance. They also provide important vitamins and minerals like iron, magnesium, and folate, which support energy production and overall cell health.

What is a recommended portion size for chickpeas?

A standard serving size of chickpeas is about 1/2 cup (120g), which contains 164 calories. This portion size provides a good balance of protein, fiber, and other nutrients without excessive calories or carbohydrates.

How do chickpeas compare to lentils nutritionally?

Chickpeas and lentils are both nutritious legumes, but lentils typically have slightly more protein (9g per 1/2 cup cooked) and less carbs (20g per 1/2 cup cooked) than chickpeas. Chickpeas, however, are higher in fiber (7.6g vs. 5g) and have a creamier texture, making them better suited for dishes like hummus or salads.

Data Sources & Scientific References

1. Dietary Fiber: Essential for a Healthy Diet

   Mayo Clinic

   Explains dietary fiber's benefits and how foods like chickpeas contribute to digestive health and reduce disease risk.

   View source →
2. The Health Benefits of Eating Pulses Including Chickpeas

   Journal of Nutrition

   Peer-reviewed article discussing the nutritional and health impacts of pulses, including chickpeas, on cardiovascular health and digestion.

   View source →
3. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Outlines dietary recommendations, highlighting legumes like chickpeas as a key group for meeting fiber and protein dietary needs.

   View source →