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Chickpeas

Cicer arietinum

Also known as Garbanzo beans, Chana, Bengal gram

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A pulse eaten whole, ground into gram flour, or blended into hummus, with the large kabuli and small desi types differing in seed coat thickness and fibre. The USDA reference entry is for the raw dry seed, which roughly triples in weight when boiled.

Blood Sugar & Metabolic HealthHeart HealthWeight ManagementGut & Digestive Health

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Moderate evidence

Several trials report a lower post-meal glucose response after chickpea meals than after equivalent portions of bread, rice or potato, with less data on longer-term glycaemic markers for chickpeas specifically.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Moderate evidence

Some trials report small reductions in LDL and total cholesterol when chickpeas are added to the diet, generally as part of the broader pulse literature rather than from chickpea-specific trials.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Satiety and appetite

Weight Management
Moderate evidence

Some trials report greater fullness and reduced later energy intake after chickpea-containing meals compared with equal-calorie control meals.

Moderate evidence. Several human studies point the same way, with real caveats.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Gut microbiome

Gut & Digestive Health
Insufficient evidence

Evidence is limited. A few trials report increases in bacteria that ferment resistant starch and oligosaccharides after regular chickpea intake, without established downstream health outcomes.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Chickpeas

Ask about Chickpeas

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories378 kcal19%
Protein20.5 g41%
Total fat6.04 g8%
Carbohydrate63 g23%
Fibre12.2 g44%
Total sugars10.7 g—
Water7.68 g—
Fats
Saturated fat0.603 g3%
Monounsaturated fat1.38 g—
Polyunsaturated fat2.73 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)2.63 g—
Vitamins
Vitamin A3 µg0%
Vitamin C4 mg4%
Vitamin D0 µg0%
Vitamin E0.82 mg5%
Vitamin K9 µg8%
Thiamin (B1)0.477 mg40%
Riboflavin (B2)0.212 mg16%
Niacin (B3)1.54 mg10%
Pantothenic acid (B5)1.59 mg32%
Vitamin B60.535 mg31%
Folate557 µg139%
Vitamin B120 µg0%
Choline99.3 mg18%
Minerals
Calcium57 mg4%
Iron4.31 mg24%
Magnesium79 mg19%
Phosphorus252 mg20%
Potassium718 mg15%
Sodium24 mg1%
Zinc2.76 mg25%
Copper0.656 mg73%
Manganese4.15 mg180%
Selenium0 µg0%
Other measured compounds
Beta-carotene40 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash2.85 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Chickpeas (garbanzo beans, bengal gram), mature seeds, raw (USDA FoodData Central, FDC ID 173756).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • soakedReduces phytate and oligosaccharides

    Soaking overnight and discarding the water reduces phytate and the oligosaccharides that cause gas, and considerably shortens cooking time.

  • sproutedReduces phytate

    Germination lowers phytate and raises free amino acids and vitamin C in the sprouted seed.

  • cookedIncreases resistant starch

    Cooking and then chilling chickpeas increases resistant starch through retrogradation, which lowers the glucose response and increases colonic fermentation.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    FODMAPs and IBS

    Chickpeas are high in galacto-oligosaccharides and are a frequent trigger of bloating and pain in irritable bowel syndrome. Canned chickpeas rinsed thoroughly are better tolerated than home-cooked dried ones, because much of the GOS moves into the canning liquid.

  • Allergy

    Legume allergy

    Chickpea allergy is uncommon in Europe and North America but well recognised in India and Spain, where chickpea is a dietary staple. Cross-reactivity with lentil and pea is frequent.

  • Worth knowing

    Undercooking

    Chickpeas need thorough cooking to soften and to inactivate their protease inhibitors and lectins. Old dried chickpeas can resist softening entirely, and the fault is usually the age of the pulse or hard water rather than the cook.

  • Worth knowing

    Phytate and mineral absorption

    Chickpea phytate binds iron and zinc from the same meal. Soaking, sprouting and long cooking all reduce it.