Chick Pea

Chick Pea

Chickpea Nutrition Facts and Health Benefits

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Calories : 210 Fat : 3.8g Sodium : 322mg Carbohydrates : 35g Fiber : 9.6g Sugars : 6g Protein : 10.7g

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Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist.
Ayana Habtemariam, MSW, RDN, LDN, is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and macro social worker.

Chickpeas, also known as garbanzo beans, are a type of legume that is full of protein, fiber, and complex carbohydrates. They are nutrient-dense, meaning they have lots of useful nutrients but are relatively low in calories. You'll find the versatile chickpea in many Mediterranean and Indian dishes, and it is a handy plant-based source of protein.

The following nutrition information is provided by the USDA for 1 cup (152g) of canned chickpeas that have been drained and rinsed. 1

Most of the calories in chickpeas come from carbohydrate. There are about 35 grams of carbs in a 1-cup serving. Most of the carbohydrate in chickpeas is fiber and starch, though there is a small amount of naturally occurring sugar in chickpeas.

The glycemic load for a 1-cup serving of chickpeas is estimated to be 23.

There is a small amount of fat in chickpeas. Most of it is polyunsaturated fat, which is considered to be a healthier form of fat. There are also small amounts of saturated and monounsaturated fat in chickpeas.

Chickpeas are a good source of plant-based protein , providing about 11 grams per 1-cup serving. Protein is important in maintaining a healthy immune system. It is also the building block of hair, skin, and nails and is used to help build muscle tissue.

Chickpeas are a good source of vitamin B6 and folate (they provide about 14% of your daily needs of each in a 1-cup serving). You'll also get B vitamins thiamin, riboflavin, niacin, and pantothenic acid.

Healthy minerals in chickpeas include manganese, phosphorus, copper, iron, magnesium, and smaller amounts of potassium, selenium, and calcium.

Thanks to their vitamins, minerals, protein, and fiber, chickpeas have a lot of health advantages. 2

Chickpeas are high in fiber , containing 16% of your daily needs in one half-cup serving. About one-third of the fiber in chickpeas is soluble fiber , making it a heart-healthy food. Studies have shown that people who eat fiber-rich diets typically have a reduced risk of heart disease. 3

Several of the nutrients and compounds in chickpeas may protect against certain kinds of cancer.

Chickpeas, like other legumes, contain resistant starch that slows down the digestion of carbohydrates. Some resistant starch is not digested in the small intestine at all.

At least one study has shown that replacing more rapidly digested carbohydrates with legumes enhances glycemic control by improving insulin sensitivity in people with diabetes. 8

Consuming foods high in resistant starch like chickpeas may also improve the health of the digestive system by promoting healthy bowel flora. 3

Foods that are high in fiber and protein can help you feel full and consume fewer calories overall. Research comparing chickpeas with white bread found that study subjects who consumed chickpeas had better glycemic control and suppressed appetite and calorie intake. 9

A review of research found that including pulses (certain legumes, including chickpeas) in a diet leads to a weight loss effect even when diets are not designed to restrict calories. 10

Chickpeas are legumes, as are soybeans and peanuts (both of which are top allergens). Chickpea allergy is usually seen as a cross-reaction in people who already have a demonstrated allergy to soy, peas, lentils, or hazelnuts.

If you have allergies to any of these foods, especially pea or lentil, or you experience any symptoms after consuming chickpeas, discuss your diet with your doctor to determine what is safe for you. 11

Like other beans and high-fiber foods, chickpeas may cause some intestinal symptoms, like gas. Adding fiber to your diet gradually can help prevent these symptoms.

However, if you follow a low-FODMAP diet to manage symptoms of irritable bowel syndrome or another digestive condition, you likely need to avoid chickpeas.

There are two varieties of chickpeas: the "blond" variety, which is sold mostly in the Middle East and North America, and the black chickpeas (also called desi) found in India, Pakistan, and Ethiopia.

You can also purchase chickpea flour (besan), which is often used in Indian curries as a thickener. This type of flour has half the carbohydrates of wheat flour and is fiber-rich and gluten-free.

Chana is the split kernel of the desi, or Bengal gram, chickpea. It has a sweet and earthy flavor and, when cooked, is about the size and shape of a corn kernel. It is one of the many legumes used to make dal, which forms the foundation of Indian cuisine.

Chickpeas are available dried as well as canned. While canned products are often convenient, they are higher in sodium than dried varieties. One can of chickpeas can contain upwards of 622mg sodium. To reduce up to 40% of the excess sodium, drain and rinse the chickpeas thoroughly in water.

Store dried chickpeas in a cool, dark place. Once opened, place them in a tightly closed container. Canned chickpeas can be stored in a pantry or cabinet and are good until the best-by date.

If you are using dried chickpeas, soak them before cooking:

Or, save time by using a quick soaking method:

Note that about 1/4 cup of dried beans yields 3/4 cups cooked. If you are using canned beans, simply drain and rinse before use.

Chickpeas can be added to salads, soups, stews, chilis, casseroles, greens, or grain dishes. Combining pureed chickpeas with tahini yields hummus . Use hummus as a vegetable dip for a protein and fiber-full snack, or swap high-fat condiments (like mayonnaise) for hummus when making tuna or chicken salad.

Chickpeas in the form of hummus, noodles, or falafel, as well as different preparations, do provide nutritional value. However, potential added ingredients may increase the amount of fat, sodium, and calories in each dish, so make sure to read the nutritional facts of each preparation.

Chickpeas, canned, drained, rinsed . FoodData Central. U.S. Department of Agriculture.
Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): A review . Br J Nutr. 2012;108 Suppl 1:S11-26. doi:10.1017/s0007114512000797
Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: A series of systematic reviews and meta-analyses . Lancet . 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9
Wallace TC, Murray R, Zelman KM. The nutritional value and health benefits of chickpeas and hummus . Nutrients . 2016;8(12). doi:10.3390/nu8120766
Podolak I, Galanty A, Sobolewska D. Saponins as cytotoxic agents: a review . Phytochem Rev. 2010;9(3):425-474. doi:10.1007/s11101-010-9183-z
Takata Y, Cai Q, Beeghly-Fadiel A, et al. Dietary B vitamin and methionine intakes and lung cancer risk among female never smokers in China . Cancer Causes Control. 2012;23(12):1965-75. doi:10.1007/s10552-012-0074-z
Bar-El Dadon S, Pascual CY, Reifen R. Food allergy and cross-reactivity-chickpea as a test case . Food Chem. 2014;165:483-8. doi:10.1016/j.foodchem.2014.05.138

By Barbie Cervoni MS, RD, CDCES, CDN

Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center.

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