Chickpeas may be best known for their starring role in hummus. But there’s so much more to this plant-based powerhouse than just a delicious dip. From gut health to heart health, chickpeas can provide a nutrient-dense and budget-friendly plant protein option to elevate your meals and snacks.
Read below to learn more about chickpea nutrition content, chickpea health benefits, and healthy chickpea recipes and tips to easily incorporate this versatile legume in your diet.
Chickpea Nutrition
You may have heard that chickpeas are a good source of fiber, which is most definitely true. But there are so many other chickpea nutrition benefits that make it a staple for us.
The nutrition content of just one cup of cooked chickpeas includes1:
- 269 calories
- 44.9 grams of carbohydrates
- 12.5 grams of fiber
- 7.87 grams of natural sugar
- 4.25 grams of healthy fats
- 4.74 grams of iron
Chickpeas are also a good source of potassium (477 mg), calcium (80.4 mg), selenium (6 mcg), and magnesium (78.7 mg).
How Much Protein Is In Chickpeas?
Each cup of cooked chickpeas contains about 14.5 grams of plant-based protein. Chickpea protein is a good source of 18 amino acids and is highly bioavailable compared to other plant-based protein sources. This basically means that most of the protein in chickpeas is broken down and used for energy in the body.
How Healthy Are Chickpeas?
If you’re not sure how to decode the nutrition facts of chickpeas, you may be asking, “So, are chickpeas healthy?” As you’ll see from the research, chickpeas can easily be considered a health food. Chickpea health benefits range from gut health from their fiber content to muscle and heart health from their plant-based protein content.
Heart Health Benefits
Recent research shows that chickpeas can lower the risk of heart disease, hypertension, and stroke2. They can also support those with digestive diseases. When eaten as part of a balanced diet, the isoflavone and polyphenol content of chickpeas (both antioxidant compounds) help reduce the risk of chronic diseases like heart disease and type 2 diabetes.
Blood Sugar Regulation
Another beneficial compound in chickpeas is a polysaccharide known as amylose. Polysaccharides are a type of carbohydrate that consist of three or more sugars bonded together. Amylose, along with resistant starch in chickpeas, resist digestion in the small intestine.
In other words, the complex bonds in these compounds make it harder for the body to convert them into sugar, leading to a delayed entrance of glucose in the bloodstream3. This can help stabilize blood glucose levels and reduce your risk of metabolic conditions like type 2 diabetes.
Digestive Health
Finally, research shows that chickpeas may hold prebiotic properties. Prebiotics are nutrient compounds that feed gut microbiota. When digested in our bodies, the byproducts of prebiotics are short-chain fatty acids that can support gut integrity, as well as immune function.
Is There Anything Unhealthy About Chickpeas?
Chickpeas are not only nutrient-dense — they’re also calorie-dense, and are best eaten in moderation. This is especially true for foods that use chickpea flour, which contains 356 calories per cup4. This same cup also contains 20.6 grams protein, 9.94 grams of fiber, 4.47 mg of iron, and 6.16 grams of healthy fat, however, so it’s not all bad.
Aside from calories, chickpeas may contain various antinutritional compounds from lectins to protease inhibitors5. Antinutritional compounds can make it harder for the human body to utilize certain nutrients, so it’s worth being aware of your chickpea consumption for this reason. They also contain many allergens, so consuming a lot of chickpeas may enhance allergic problems in sensitive individuals.
Chickpea History
Chickpeas, also known as garbanzo beans, have been around for tens of thousands of years. They were first domesticated along with other crops wheat, barley, rye, peas, lentil, and flax.
The earliest records of chickpeas in use as food are around the 8th millennia in Syria and around 7,500 – 6,800 BC in Turkey6. Chickpeas are mentioned in Homer’s the Iliad for both food and medicinal uses, which is no surprise due to the vast array of nutrients in this legume.
6 Simple Recipes with Chickpeas
Adding chickpeas to your daily routine doesn’t have to be hard. Check out these easy recipes to find your new favorite way to get your dose of chickpeas.
Recipe: Pasta Salad with Feta, Olives, and Chickpeas
Add chickpeas to your salad instead of (or along with!) lean animal protein sources.
Recipe: Curry Cauliflower Fried Rice with Roasted Chickpeas
Try a dinner that packs a protein-filled, extra flavorful punch with rich spices and crunchy, oven-roasted chickpeas.
Recipe: Hearty Vegan Soup with Sweet Potatoes and Chickpeas
Indulge in this cozy recipe that’s perfect for getting your protein during the fall and winter.
Recipe: Savory and Spicy Roasted Chickpeas
Just looking for a side dish or a satisfying snack? Try enjoying these chickpeas on their own — roasted and spiced with cumin, chili powder, cayenne powder, and garlic.
Recipe: Vegetarian Enchiladas with Asparagus and Chickpeas
Make an easy swap by replacing black beans, refried beans, or pinto beans in your classic enchiladas (or tacos and burritos) with chickpeas.
Recipe: Ottoman Table Hummus
Mash cooked chickpeas with tahini, olive oil, lemon juice, and spices for homemade hummus you can enjoy alongside snacks like whole-grain pita chips, cucumber slices, or baby carrots.
Is It OK to Eat Chickpeas Every Day?
Because of their nutrient-dense profile, chickpeas can easily be eaten daily as a part of a healthy diet. You can enjoy chickpeas in their natural form or in recipes like the ones above, but also via chickpea-enriched pasta or chickpea flour. Not to mention that chickpeas are much less expensive than animal protein options, so they can fit into just about any budget.
The Final Verdict on Chickpeas
Chickpeas are a fiber and protein rich plant-based food option that can support heart and gut health. They’re also an inexpensive way to enrich your daily routine with nutrients like iron, protein, and fiber, and their versatility makes them ideal for use in a variety of meals and snacks.
Sources:
- https://fdc.nal.usda.gov/food-details/173757/nutrients
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10580981/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10856887/
- https://fdc.nal.usda.gov/food-details/174288/nutrients
- https://pubmed.ncbi.nlm.nih.gov/27779388/
- https://www.researchgate.net/publication/289134705_History_and_origin_of_chickpea
