Chickpeas Nutrition Benefits and Facts

Nutritional summary

Chickpeas consistently produce lower blood glucose spikes compared to other carbohydrate sources like potatoes or pasta, a benefit attributed to their high fibre content and low glycaemic index (a measure of how quickly foods raise blood sugar) .
Regular consumption of pulses like chickpeas is well-established as a way to improve heart health, with meta-analyses showing they can lower LDL ("bad") cholesterol by approximately 6% .
Chickpeas contain exceptionally high levels of dietary fibre compared to other pulses, providing between 18g and 22g per 100g, which supports bowel health and increases satiety (the feeling of fullness) .
Including chickpeas in the diet may support weight management; a systematic review of clinical trials found that pulse consumption can lead to modest weight loss even in diets that are not specifically restricted in calories .

Interesting fact

Chickpeas were used as a coffee substitute in Europe during the 18th century and are still roasted for this purpose in some regions today.

Standout nutrients

EPIC

SOURCE

Molybdenum

EPIC

SOURCE

Copper

EPIC

SOURCE

Folate

EPIC

SOURCE

Dietary fibre

319

kcal per 100g

Protein20.3g

Fat5.42g

Carbs43.6g

Fiber15.7g

Sugar2.67g

Fat breakdown

Polyunsat2.70g

Monounsat1.20g

Saturated0.53g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy Free

Sustainability

Lighter footprint

Pulses have a low carbon footprint and fix nitrogen into the soil, reducing the need for synthetic fertilizers.

Confidencehigh

Storage

Cool Dark Place

1–2 years

Applies to dried chickpeas

Refrigerate

3–5 days

Once cooked or opened from a tin

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

2 contributing source foods

Claim citations

Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials - PMC

[2]pmc.ncbi.nlm.nih.gov

Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.) - PMC

[5]pmc.ncbi.nlm.nih.gov

Chickpeas suppress postprandial blood glucose concentration, and appetite and reduce energy intake at the next meal - PMC

[6]pmc.ncbi.nlm.nih.gov

Chickpea: Its Origin, Distribution, Nutrition, Benefits, Breeding, and Symbiotic Relationship with Mesorhizobium Species - PMC

[7]pmc.ncbi.nlm.nih.gov

Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials - PubMed

[10]pubmed.ncbi.nlm.nih.gov

Legumes and Pulses • The Nutrition Source

[11]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

95.4

Version

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