How healthy are chickpeas?
Are chickpeas healthy? Yes, in sensible portions. Chickpeas score 56/100 on the HowHealthyIs Score: 100 g provide 164 kcal, 7.6 g fiber and 8.9 g protein. They are a strong source of fiber and plant protein and the base of hummus and many Mediterranean dishes. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chickpeas rank higher than 56% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber17%
- Protein11%
- Iron10%
- Magnesium7%
- Potassium4%
- Calcium2%
- Vitamin E1%
- Vitamin C1%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 53 minus 1 = 52. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chickpeas?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 164 kcal | 269 kcal | |
| Protein | 8.9 g | 15 g | 29% |
| Carbohydrates | 27 g | 45 g | 16% |
| Fiber | 7.6 g | 12 g | 45% |
| Sugars | 4.8 g | 7.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.6 g | 4.2 g | 5% |
| Saturated fat | 0.3 g | 0.4 g | 2% |
| Vitamins | |||
| Vitamin A | 1 µg | 1.6 µg | 0% |
| Vitamin C | 1.3 mg | 2.1 mg | 2% |
| Vitamin E | 0.3 mg | 0.6 mg | 4% |
| Minerals | |||
| Calcium | 49 mg | 80 mg | 6% |
| Iron | 2.9 mg | 4.7 mg | 26% |
| Potassium | 291 mg | 477 mg | 10% |
| Magnesium | 48 mg | 79 mg | 19% |
| Sodium | 7 mg | 11 mg | 0% |
Source: USDA FoodData Central, "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt" (FDC 173757). Values rounded.
Why are chickpeas good for you?
- 12 g fiber in 1 cup cooked, 45% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 15 g protein in 1 cup cooked, 29% of the daily value. Protein contributes to the maintenance of muscle mass.
- 4.7 mg iron in 1 cup cooked, 26% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Hummus, salads and curries
- Roasted as a crunchy snack
What should you watch out for?
- Canned chickpeas can be salty. Rinsing removes a good share of the sodium.
Which legumes score higher?
Other legumes with more nutrition per calorie. Variety matters more than picking one winner.