Are chickpeas actually healthy? And why should we be eating more of them? Everything you need to know about chickpeas (a.k.a. garbanzo beans), including different varieties, uses, and nutrition information.
Health benefits of chickpeas
Chickpeas are a staple in the world of legumes. But are they as healthy as we think? In short, yes.
Chickpeas are a great source of fiber and plant-based protein, as well as load of nutrients, like folate and iron! I’ll put on my nutritionist brain and break it down! (This information is per 1 cup (164g) of canned or cooked chickpeas)
Calories: 269
Chickpeas are middle of the road in terms of calories – they’re not low calorie, but also not packed with calories. Chickpeas contain a similar amount of calories as most peas and beans like it (helloooo healthy legumes).
Carbohydrates: 45g
Chickpeas are not a low carb food, so they’re not suited for a keto diet. But with loads of complex carbs and fiber (see below), they’re a great addition to most other types of diets!
Fiber: 12g
Chickpeas are an excellent source of fiber, and have 50% of your Daily Value (DV). This means that chickpeas can can make you to feel full, helping you to eat less and lose weight.
Protein: 15g
Chickpeas are a good source of protein. Like many plant-based proteins, they don’t contain all the essential amino acids that we need, but they are rich in a few, including lysine and arginine
Fat: 4g
While not completely fat-free, chickpeas are relatively low fat.
71% Daily Value of Folate
Chickpeas are rich in folate, which is a water-soluble vitamin that helps make DNA & RNA.
28% Daily Value of Phosphorus
They also contain a good amount of phosphorus, the mineral that works with calcium to help build strong bones and teeth bones and teeth.
26% Daily Value of Iron
For a vegetarian diet, any plant source with this much iron is a huge win! Chickpeas are high in iron, which is a major component of hemoglobin, the protein that makes up red blood cells and carry oxygen around the body.
17% Daily Value of Zinc
They also contain zinc, the mineral important in strengthening your immune system, healing wounds, and maintaining your sense of taste and smell.
Phew! That’s a lot of chickpea nutrition. If that didn’t fill you in, here are answers to some common questions about chickpeas!
Both! Chickpeas contain both starches and proteins. But while they may be a starch, they are a great source of fiber and have a lower glycemic index than it’s other starchy veggie counterparts (like potatoes).
Though chickpeas are not necessarily low calorie, they are a good source of both fiber and protein. These will make you feel full and satiated, which could help you eat less later!
No, according to the USDA, ½ cup of canned chickpeas contains 20g of carbs and 14g of net carbs. Chickpeas are not a good fit for a ketogenic or other low carb diet.
Types of Chickpeas
There are different varieties of chickpeas which vary by the plant itself, then there are varying forms you may find these legumes in your grocery. So first, here are a few varieties you may find around the world:
- Kabuli: Large and beige with a thin skin, these are increasingly common in American groceries. They have a mild nutty, creamy flavor.
- Desi: Small and dark with yellow interiors, these guys are most popular worldwide. They have a thicker, more nutritious seed coat than the Kabuli-type beans.
- Green: These are younger chickpeas with a sweet flavor, almost like green peas.
How to Buy Chickpeas
Dried chickpeas: You may find dry chickpeas in the bulk section of your grocery or with the canned goods. These should be stored in an airtight container for up to a year. The longer they’re stored, the more moisture they’ll lose and the longer they’ll take to cook.
Canned chickpeas: 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!
Chickpea flour: Indian and Italian cuisines both incorporate chickpea flours into a lot of dishes, from curries to pastas! In fact, India is crazy about chickpeas and produces more than any other country in the world.
How to cook dried chickpeas
Cooking dried chickpeas is an affordable and easy way to get more chickpeas into your diet. Here’s how to transform your dried chickpeas into soft, edible deliciousness! Here’s our complete guide to cooking dried chickpeas!
Is there a good chickpea substitute?
Chickpeas aren’t for everyone, we get it. Common chickpea substitutes are white beans, kidney beans, black beans, or pinto beans. If you are looking for a low carb substitute, try soybeans or edamame (young soybeans) to cut your net carbs by about half.
How to Roast Chickpeas
- Flavor: Preheat oven to 400 degrees F (204 C). Pat dry chickpeas with paper towel, removing any skins that may come off. Gently toss chickpeas with oil (1 tablespoon per can of chickpeas) and any spices you like.
- Roast: Spread chickpeas onto a greased rimmed baking sheet and roast for about 20 to 30 minutes, until lightly browned and a bit crispy.
Ready to get cooking? We love chickpeas here at Live Eat Learn. Check out all our chickpea recipes here, or our favorite legume recipes here!
Jane says
That was really interesting! Thank you!! Your blog is absolutely beautiful 🙂
Sarah says
Aw, thanks so much Jane!! I honestly learn so much by doing these ingredient rundowns each week. Hope you learned a little something too 🙂
Deb says
Chick peas are very good for a high fiber snack. Drain and rinse canned chick peas and add 1 tablespoon mayo. Delicious.
MARE REASONS says
good run down, but how and what spice do you use when roasting them?
Sarah says
Thanks Mare! I have a post with 2 variations of roasted chickpeas, a cinnamon sugar recipe and a creamy ranch recipe. You can find those recipes here. And I have another recipe that coats the chickpeas in a spicy paprika seasoning to be used as a filling for gyros, and that recipe is here. The general formula is 1 can of chickpeas, 1 Tbsp oil, 1/4 tsp salt, and 2 Tbsp seasoning of choice.
Wanda says
Thank you. I’m about to try to make my own Hummus…
Sarah says
Enjoy, Wanda! 🙂
Mathias says
I’d add, when opening a can of chickpeas, if you find the liquid to look jelly/gloppy, throw that can. It may have sat for long on the shelves or there may have been something with the cooking. Normally the liquid should stay liquid pretty much like water. I’ve once got gases after making hummus out of a ‘jellly’ chickpeas can, may not happen always but why take a risk.
Sarah says
Thanks for the tip, Mathias! I’ve never experienced this but will be on the lookout.
Kevin Berry says
The yellow font you use for parentheticals is very difficult to read. I suggest instead italics in the black font. Otherwise, the piece is interesting and informative.
Sarah says
Thanks for letting me know, Kevin! I’ll see about making that more readable 😀
Janet says
Your information was wonderful. I make a lot of salads with chickpeas. How can I rinse them from the can and get those skins off quickly? I don’t like the skins coming loose in my salads.
Sarah says
Thanks so much, Janet! Chickpeas are delicious in salads, but those skins sure can be pesky. The easiest way I’ve found is to cover them with a clean towel and gently rub to loosen the skins. They won’t all come off, but a majority will.
Chris says
Genuinely dried is better with beans for storage and when you soak them overnight it loosens that outer skin they usually just float to the top of the water, sometimes a bean or 2 floats to the top too but that’s a sign that those beans are no good, if the actual bean floats it’s probably bad and lacking nutritients that makes it heavier
Vyvyan says
Really useful information and straight to the point.
Sarah says
Happy to hear you’re liking it, Vyvyan!
Jennifer says
Agree with Jane, so interesting and all the information needed about chickpeas in one post. Thankyou
Sarah says
You’re very welcome! 😀
Toby Rosalie Dunn-Stark says
Your site is fantastic!
Sarah says
Aw, thanks so much Toby!
Phillip Minyard says
What volume, drained is in a 16 ounce can of chickpeas? Or a 15 or 15.5 ounce can?
Sarah says
About 1.5 cups! 😀
Debbie says
Great information! I would like to know if the skin has any nutritional value. Would it be better to leave them on rather than not picking them off?
Sarah says
While I’m not sure on this, I think the skin would have a decent amount of fiber which would make it worth keeping on 😀
Mr Patrick Michael Leigh says
Judt a little confused how I actually eat tinned chick beans. Do I just stick them the side of a plate, like tinned peas or something, or do I mix them with some thing, like you can mix sweet corn with tuna and mayo. Sorry to show my ignorance.
Sarah says
Here are our favorite chickpea recipes to show you the ropes! 😀
caroline says
You could try making burgers out of them. You need to crush them or blender them a little first. Add grated cheese, paprika, mustard, a little of your favourite flour and salt, pepper & sugar to taste. (Vary the ingredients to your own preference). Mix it all together, shape & fry. They are very tasty!
Bill Higgins says
Will the nutritional value stay the same with Chickpeas cooked vs raw blended in a food processor?
Sarah says
Yep, should stay about the same!
DAPHNE CURRY says
wow ! never knew how to use chick peas ! awesome ! so many uses !!!!
gerald Dybish says
Can I just cook chick peas and have them as a side dish, like just chick peas? All the post I am finding have them mixed with something else.
Thanks
Sarah says
You can, but they’re nicer if you flavor them up a bit!
Tradologie says
Very Informative Article!
kent says
I soaked my dried chick peas to sprout them. They developed a white hairy mold after only 8 hrs. I rinsed and soaked for another eight. Mold grew again on the sprouted peas. I rinsed well and cooked down, Can I eat these?
Sarah says
I would not eat these due to mold. Sounds like they need more frequent rinsing and drainage. Here is our guide to sprouting!
Doris says
What particular nutrients are in the skin of chick peas and other beans?
Sarah says
Fiber would be the biggest one! 😀
J. Daniel Murrell (capitalized) says
I’ve never eaten chickpeas (garbanzo beans) before.
The chickpea vegetable soup just has the canned chickpeas added after the soup boils at the last minute. So they don’t take much time to cook?
If I use them as a side dish like peas, the can says microwave them about 1- 2 minutes. Would they be tasty with Mrs. Dash seasonings or a little lemon squeezed on?
Sarah Bond says
Canned chickpeas have already been cooked, so we’re just heating them up in the last minute! And yes, that sounds delicious!
Ali says
What can you do with the water that chickpeas are cooked in ,it becomes gelatinous
Sarah Bond says
That’s called aquafaba! You can use it to make vegan meringue 😀
Patti says
Was interested in learning about the fiber content and good value thereof. Is it due in greater part to the shells rather than the meat? I like peeling the shells and the creamy result – and yet am now wondering if I am removing a valuable part of the fiber content. You have a great site and great tips!!! You mention removing skins at one point – but I have searched around and cannot find a definitive answer. Thanks Sarah!!!
Patti
Sarah Bond says
Thanks so much, Patti. I’m happy to help! 😀
Larry edelstein says
Came here with the same question! Have no answer yet.
Sarah Bond says
There is a good bit of fiber in the chickpea skins, but you’ll still be getting fiber if you take them off 😀