Super source
Energy
327 kcal · 16% DV target
A versatile legume with a firm, buttery texture and nutty flavor, chickpeas serve as a dense source of plant-based protein and complex carbohydrates in global cuisines.
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) .126
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% .11
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) .567
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 .10
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
327 kcal · 16% DV target
20.3 g · 41% DV target
46.2 g · 17% DV target
18.2 g · 65% DV target
2.42 mg · 16% DV target
0.41 mg · 34% DV target
Seasonality has not been estimated for this ingredient yet.
Applies to dried chickpeas
Once cooked or opened from a tin
Pulses have a low carbon footprint and fix nitrogen into the soil, reducing the need for synthetic fertilizers.
Chickpeas were used as a coffee substitute in Europe during the 18th century and are still roasted for this purpose in some regions today.