Chickpeas 101 (2024)

FAQs

Is it okay to eat chickpeas every day? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Risks. People should not eat raw chickpeas or other raw pulses, as they can contain toxins and substances that are difficult to digest. Even cooked chickpeas have complex sugars that can be difficult to digest and lead to intestinal gas and discomfort.

They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat ( 1 ). Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein.

Chickpea Nutrition

Chickpeas are amazing little nutritional powerhouses. They contain a huge amount of protein, fiber and some fat, making them a great source of energy. The legumes also have a ton of folate, manganese, iron and copper, and are good sources of calcium, Vitamin K, Vitamin B6 and selenium.

Interference with medications. Canned chickpeas contain high amounts of potassium. Since people who are on certain medications, such as beta-blockers for heart disease, have increased levels of potassium in the blood, they should be careful about their potassium intake.

Yes, it has carbs, but your body digests them slowly. That means they aren't absorbed as quickly as other carbs and won't spike your blood sugar. The chickpeas in hummus give it lots of fiber and protein to fill you up.

No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.

Are there differences in nutrients between chickpeas and garbanzo beans? No, chickpeas and garbanzo beans do not have a nutritional difference, as they are the same type of legume.

3 Tablespoons (about 2 ounces) of chickpea flour packs slightly more folate than half of your daily needs, more than 3 times the amount of iron found in one egg, provides about 6 grams of dietary fiber (which eggs don't carry any of) and about 13 grams of protein (an egg only contains 7).

Not only are these superfoods super tasty, but they're also extremely versatile. Meaning, no matter how long you're socially isolated, you won't run out of ways to make chickpeas. "Chickpeas are wonderful to add directly to your dish—like salad, pasta, or soup—for extra protein and fiber," Cannon told us.

Are chickpeas a superfood? ›

There so many benefits to eating chickpeas. There are good reasons for it being a superfood. Chock full of vitamins, minerals, and fiber, it helps your body run smoothly and gives you the energy you need for your life.

You can toss chickpeas with whole grains like farro or barley, or add chickpeas to salads for a plant-based protein boost. Chickpeas also work well in soups, like in the Daily Harvest Tomato + Zucchini Minestrone Soup.

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.

If you are using canned chickpeas, drain and rinse them with water to cut the sodium (salt) content by almost a half. Rinse well in cold water to make them easier to digest and less gas-producing.

Chickpeas are high in fiber, protein, and healthy fats and have a low glycemic index (GI). As a result, chickpeas help manage cholesterol, triglycerides, blood sugar, and blood pressure; maintain healthy body weight; and support gut health.

Chickpeas are high in fiber, protein, and healthy fats and have a low GI. Potential benefits of chickpeas include helping control blood sugar, manage weight, and support heart and gut health. Chickpeas are versatile, so you can add them to many savory or sweet meals and snacks.

Recommended Daily Intake

Adults should aim for approximately 1 to 1.5 cups (200 to 300 grams) of chickpeas as a daily portion. This amount provides a substantial source of plant-based protein, especially important for those following vegan or vegetarian diets.

The fiber and phytonutrients make this an ideal detox meal. Chickpeas are a natural appetite suppressant too!

Canned chickpeas are pre-cooked chickpeas. You can eat canned chickpeas straight out of the can! (Just be sure to rinse them off before chowing down to wash out excess sodium) Otherwise, you can roast them or turn them into any number of delicious dishes, like these here.