Nutrition Facts Chickpea Nutrition Facts and Health Benefits By Barbie Cervoni MS, RD, CDCES, CDN Updated on May 01, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Ayana Habtemariam, MSW, RDN, LDN Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Chickpea Health Benefits Allergies Adverse Effects Chickpea Varieties Storage and Food Safety How to Prepare Chickpeas Chickpeas, also known as garbanzo beans, are a type of legume full of protein, fiber, and complex carbohydrates. You'll find the versatile, nutrient-dense chickpea in many Mediterranean and Indian dishes, and it is a handy plant-based source of protein. Chickpeas Nutrition The following nutrition information is provided by the USDA for 1 cup (152g) of canned chickpeas that have been drained and rinsed. Calories: 210Fat: 3.8gSodium: 322mgCarbohydrates: 35gFiber: 9.6gSugars: 6gProtein: 10.7gVitamin B6: 0.18mgFolate: 62.3µgCalcium: 65.4mgVitamin A: 33.4IU Carbohydrates Most of the calories in chickpeas come from carbohydrates. There are about 35 grams of carbs in a 1-cup serving. Most of the carbohydrates in chickpeas are 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. Fats 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. Protein 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. Vitamins and Minerals Chickpeas are a solid source of vitamin B6 and folate (they provide about 14% of your daily needs 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. Chickpea Health Benefits Chickpeas have many health benefits thanks to their vitamins, minerals, protein, and fiber, Promotes Heart Health 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. May Help Prevent Some Cancers Several of the nutrients and compounds in chickpeas may protect against certain kinds of cancer. Fiber: Protective against colorectal cancerButyrate: Protective against colorectal cancerSaponins: Protective against multiple types of cancerB vitamins: Protective against breast and lung cancers Regulates Blood Sugar 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. Improves Colon Health Consuming foods high in resistant starch like chickpeas may also improve the health of the digestive system by promoting healthy bowel flora. Aids Weight Management 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. 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. Allergies 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 with a demonstrated allergy to soy, peas, lentils, or hazelnuts. If you have allergies to any of these foods, especially peas or lentils, or you experience any symptoms after consuming chickpeas, discuss your diet with your doctor to determine what is safe for you. Adverse Effects 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. Chickpea Varieties 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), often used in Indian curries as a thickener. This 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 excess sodium, drain and rinse the chickpeas thoroughly in water. Storage and Food Safety 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. How to Prepare Chickpeas If you are using dried chickpeas, soak them before cooking: Pick through the package and remove any grit, pebble, or debrisPlace beans in a bowl and cover with cold water, removing any skins or other items that float to the surfaceDrain beans in a colander, then rinse under cold running waterReturn chickpeas to a bowl and cover with fresh cold water, about 3 cups to each cup of beansSoak beans overnightBefore use, drain the chickpeas through a colander, discarding the water Or, save time by using a quick soaking method: Rinse and pick through the chickpeasPlace beans in a saucepan and enough cool water to cover them by about 2 inchesBring water to a boil and simmer for about 2 minutesRemove from heat, cover, and soak for about 1 hourDrain the chickpeas and discard the water before use Note that about 1/4 cup of dried chickpeas yields 3/4 cups cooked. If you are using canned beans, 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, 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. 11 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Chickpeas, canned, drained, rinsed. FoodData Central. U.S. Department of Agriculture. Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. 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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. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.