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Chickpea nutrition, glycemic index, calories and serving size

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
*all the values are displayed for the amount of 100 grams

Chickpea Glycemic index (GI)

36

Like most legumes, chickpeas can be made into a variety of foods, with different textures, tastes and, naturally, nutritional values.

Based on the report of The International Tables of Glycemic Index, chickpeas (Cicer arietinum Linn) from the Philippines, dried, soaked and boiled, have a low glycemic index of 10. Chickpeas from Canada have a GI of 33 or 36±5, depending on growing conditions. Dried and boiled chickpeas from Canada have a GI of 31. 

Hummus salad dip made from chickpeas has a GI of 6±4. However, branded Australian hummus has a GI of up to 22±5. 

A South Asian dish, made with chickpeas, called Bengal gram dal has a GI of 11.

Chickpea flour is another common use of this legume. Chickpea flour bread from Australia, made from extruded chickpea flour, has a GI of 67. Chickpea flour bread, made from a different cultivar, Amethyst-type desi chickpeas, has a GI of 55.

According to Harvard Health Publishing chickpeas’ GI ranges around 28±9.

In all studies chickpeas are a low glycemic index food.

A study has shown that chickpea based meals lead to a lesser response in plasma glucose and insulin concentration, compared to wheat based meals. But this effect has not shown long term improvement in insulin sensitivity in healthy individuals (4). 

Consumption of chickpeas, alongside rice, a high glycemic index food, can significantly reduce glycemic response (5).

Research has shown that chickpeas significantly improve insulin resistance and prevent postprandial hyperglycemia and hyperinsulinemia induced by a chronic high-fat diet. This means that chickpeas may be beneficial for correcting dyslipidemia and preventing diabetes (6). 

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
  4. https://academic.oup.com/ajcn/article/79/3/390/4690125
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/
  6. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-chickpeas-reverse-visceral-adiposity-dyslipidaemia-and-insulin-resistance-in-rats-induced-by-a-chronic-highfat-diet/D48916EB97E25C762ED00CFF8ECB2AAB
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December, 2020

Important nutritional characteristics for Chickpea

Chickpea
Glycemic index ⓘ Source:
36 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (200 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
1.5 (acidic )
Calories
378
92% Potassium
91% Fiber
87% Iron
85% Carbs
84% Folate, total
Explanation: This food contains more Potassium than 92% of foods. More importantly, although there are several foods (8%) which contain more Potassium, this food itself is rich in Potassium more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Iron, Carbs and Folate, total

Check out similar food or compare with current

Macronutrients chart

21% 7% 63% 8% 3%
Protein:
Daily Value: 41%
20.47 g of 50 g
41%
Fats:
Daily Value: 9%
6.04 g of 65 g
9%
Carbs:
Daily Value: 21%
62.95 g of 300 g
21%
Water:
Daily Value: 0%
7.68 g of 2,000 g
0%
Other:
2.86 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per 100g
Calories 378
% Daily Value*
9%
Total Fat 6g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 24mg
21%
TotalCarbohydrate 63g
48%
Dietary Fiber 12g
Total Sugars 11g
Includes ? g Added Sugars
Protein 20g
Vitamin D 0mcg 0%

Calcium 57mg 6%

Iron 4mg 22%

Potassium 718mg 21%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Chickpea nutrition infographic

Chickpea nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 18% 72% 60% 76% 62% 3% 56% 99% 3196% 0% 55%
Calcium: 57 mg of 1,000 mg 6%
Iron: 4.31 mg of 18 mg 24%
Magnesium: 79 mg of 400 mg 20%
Phosphorus: 252 mg of 1,000 mg 25%
Potassium: 718 mg of 3,500 mg 21%
Sodium: 24 mg of 2,400 mg 1%
Zinc: 2.76 mg of 15 mg 18%
Copper: 0.656 mg of 2 mg 33%
Manganese: 21.306 mg of 2 mg 1,065%
Selenium: 0 µg of 70 µg 0%
Choline: 99.3 mg of 550 mg 18%

Mineral chart - relative view

Potassium
718 mg
TOP 8%
Iron
4.31 mg
TOP 13%
Magnesium
79 mg
TOP 17%
Copper
0.656 mg
TOP 18%
Phosphorus
252 mg
TOP 22%
Manganese
21.306 mg
TOP 25%
Calcium
57 mg
TOP 31%
Zinc
2.76 mg
TOP 32%
Choline
99.3 mg
TOP 51%
Sodium
24 mg
TOP 80%
Selenium
0 µg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate, total Vitamin B12 Vitamin K 5% 13% 0% 20% 96% 38% 24% 48% 81% 418% 0% 34%
Vitamin A: 67 IU of 5,000 IU 1%
Vitamin E : 0.82 mg of 20 mg 4%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 60 mg 7%
Vitamin B1: 0.477 mg of 2 mg 32%
Vitamin B2: 0.212 mg of 2 mg 12%
Vitamin B3: 1.541 mg of 20 mg 8%
Vitamin B5: 1.588 mg of 10 mg 16%
Vitamin B6: 0.535 mg of 2 mg 27%
Folate, total: 557 µg of 400 µg 139%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 9 µg of 80 µg 11%

Vitamin chart - relative view

Folate, total
557 µg
TOP 16%
Vitamin B1
0.477 mg
TOP 18%
Vitamin B6
0.535 mg
TOP 23%
Vitamin B5
1.588 mg
TOP 29%
Vitamin C
4 mg
TOP 31%
Vitamin B2
0.212 mg
TOP 42%
Vitamin A
67 IU
TOP 46%
Vitamin E
0.82 mg
TOP 49%
Vitamin K
9 µg
TOP 51%
Vitamin B3
1.541 mg
TOP 62%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 215% 219% 189% 161% 197% 78% 190% 143% 243%
Tryptophan: 200 mg of 280 mg 71%
Threonine: 766 mg of 1,050 mg 73%
Isoleucine: 882 mg of 1,400 mg 63%
Leucine: 1465 mg of 2,730 mg 54%
Lysine: 1377 mg of 2,100 mg 66%
Methionine: 270 mg of 1,050 mg 26%
Phenylalanine: 1103 mg of 1,750 mg 63%
Valine: 865 mg of 1,820 mg 48%
Histidine: 566 mg of 700 mg 81%

Fat type information

0.603% 1.377% 2.731%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g

Fiber content / ratio for Chickpea

10.7% 12.2% 40.05%
Sugars: 10.7 g
Fiber: 12.2 g
Other: 40.05 g

All nutrients for Chickpea per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 49% 23% 20.47g 7.3 times more than Broccoli
Fats 9% 47% 6.04g 5.5 times less than Cheese
Carbs 21% 15% 62.95g 2.2 times more than Rice
Calories 15% 18% 378kcal 8 times more than Orange
Sugars 12% 38% 10.7g 1.2 times more than Coca-Cola
Fiber 32% 9% 12.2g 5.1 times more than Orange
Calcium 6% 31% 57mg 2.2 times less than Milk
Iron 24% 13% 4.31mg 1.7 times more than Beef
Magnesium 20% 17% 79mg 1.8 times less than Kidney bean
Phosphorus 36% 22% 252mg 1.4 times more than Chicken meat
Potassium 15% 8% 718mg 4.9 times more than Cucumber
Sodium 1% 80% 24mg 20.4 times less than White Bread
Zinc 25% 32% 2.76mg 2.3 times less than Beef
Copper 0% 18% 0.66mg 4.6 times more than Shiitake
Vitamin A 1% 46% 67IU 249.3 times less than Carrot
Vitamin E 5% 49% 0.82mg 1.8 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 4% 31% 4mg 13.3 times less than Lemon
Vitamin B1 32% 18% 0.48mg 1.8 times more than Pea
Vitamin B2 12% 42% 0.21mg 1.6 times more than Avocado
Vitamin B3 8% 62% 1.54mg 6.2 times less than Turkey meat
Vitamin B5 16% 29% 1.59mg 1.4 times more than Sunflower seed
Vitamin B6 27% 23% 0.54mg 4.5 times more than Oat
Folate, total 139% 16% 557µg 9.1 times more than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 11% 51% 9µg 11.3 times less than Broccoli
Tryptophan 0% 65% 0.2mg 1.5 times less than Chicken meat
Threonine 0% 66% 0.77mg 1.1 times more than Beef
Isoleucine 0% 64% 0.88mg Equal to Salmon
Leucine 0% 66% 1.47mg 1.7 times less than Tuna
Lysine 0% 68% 1.38mg 3 times more than Tofu
Methionine 0% 73% 0.27mg 2.8 times more than Quinoa
Phenylalanine 0% 50% 1.1mg 1.7 times more than Egg
Valine 0% 68% 0.87mg 2.3 times less than Soybean
Histidine 0% 66% 0.57mg 1.3 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 3% 67% 0.6g 9.8 times less than Beef
Monounsaturated Fat 0% 60% 1.38g 7.1 times less than Avocado
Polyunsaturated fat 0% 26% 2.73g 17.3 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact link of the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.