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Chickpea nutrition, glycemic index, calories, net carbs & more

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

Chickpea Glycemic index (GI)

36
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 04, 2020
Education: General Medicine at YSMU

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

Based on The International Tables of Glycemic Index report, 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 (2).

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 (3).

Consumption of chickpeas, alongside rice, a high glycemic index food, can significantly reduce glycemic response (4).

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 (5).

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. Glycemic index for 60+ foods
  3. https://academic.oup.com/ajcn/article/79/3/390/4690125
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/
  5. Dietary chickpeas reverse visceral adiposity, dyslipidaemia and insulin resistance
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 04, 2020

Important nutritional characteristics for Chickpea

Chickpea
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
36 (low)
Insulin index ⓘ
N/A
Calories
378
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
50.75 grams
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 the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
1.5 (acidic)
92% Potassium
91% Fiber
87% Iron
85% Carbs
84% Folate
Explanation: The given food contains more Potassium than 92% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Iron, Carbs, and Folate.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0% 55%
Calcium: 57 mg of 1,000 mg 6%
Iron: 4.31 mg of 8 mg 54%
Magnesium: 79 mg of 420 mg 19%
Phosphorus: 252 mg of 700 mg 36%
Potassium: 718 mg of 3,400 mg 21%
Sodium: 24 mg of 2,300 mg 1%
Zinc: 2.76 mg of 11 mg 25%
Copper: 0.656 mg of 1 mg 73%
Manganese: 21.306 mg of 2 mg 926%
Selenium: 0 µg of 55 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 Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Vitamin A: 67 IU of 5,000 IU 1%
Vitamin E : 0.82 mg of 15 mg 5%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 90 mg 4%
Vitamin B1: 0.477 mg of 1 mg 40%
Vitamin B2: 0.212 mg of 1 mg 16%
Vitamin B3: 1.541 mg of 16 mg 10%
Vitamin B5: 1.588 mg of 5 mg 32%
Vitamin B6: 0.535 mg of 1 mg 41%
Folate: 557 µg of 400 µg 139%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 9 µg of 120 µg 8%

Vitamin chart - relative view

Folate
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 B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

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

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%
Sugar: 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
Net carbs N/A 18% 50.75g 1.1 times less than Chocolate Chocolate
Protein 49% 23% 20.47g 7.3 times more than Broccoli Broccoli
Fats 9% 47% 6.04g 5.5 times less than Cheese Cheese
Carbs 21% 15% 62.95g 2.2 times more than Rice Rice
Calories 19% 18% 378kcal 8 times more than Orange Orange
Sugar N/A 38% 10.7g 1.2 times more than Coca-Cola Coca-Cola
Fiber 49% 9% 12.2g 5.1 times more than Orange Orange
Calcium 6% 31% 57mg 2.2 times less than Milk Milk
Iron 54% 13% 4.31mg 1.7 times more than Beef Beef
Magnesium 19% 17% 79mg 1.8 times less than Almond Almond
Phosphorus 36% 22% 252mg 1.4 times more than Chicken meat Chicken meat
Potassium 21% 8% 718mg 4.9 times more than Cucumber Cucumber
Sodium 1% 80% 24mg 20.4 times less than White Bread White Bread
Zinc 25% 32% 2.76mg 2.3 times less than Beef Beef
Copper 73% 18% 0.66mg 4.6 times more than Shiitake Shiitake
Vitamin A 1% 46% 67IU 249.3 times less than Carrot Carrot
Vitamin E 5% 49% 0.82mg 1.8 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 4% 31% 4mg 13.3 times less than Lemon Lemon
Vitamin B1 40% 18% 0.48mg 1.8 times more than Pea Pea
Vitamin B2 16% 42% 0.21mg 1.6 times more than Avocado Avocado
Vitamin B3 10% 62% 1.54mg 6.2 times less than Turkey meat Turkey meat
Vitamin B5 32% 29% 1.59mg 1.4 times more than Sunflower seed Sunflower seed
Vitamin B6 41% 23% 0.54mg 4.5 times more than Oat Oat
Folate 139% 16% 557µg 9.1 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 8% 51% 9µg 11.3 times less than Broccoli Broccoli
Tryptophan 0% 65% 0.2mg 1.5 times less than Chicken meat Chicken meat
Threonine 0% 66% 0.77mg 1.1 times more than Beef Beef
Isoleucine 0% 64% 0.88mg Equal to Salmon Salmon
Leucine 0% 66% 1.47mg 1.7 times less than Tuna Tuna
Lysine 0% 68% 1.38mg 3 times more than Tofu Tofu
Methionine 0% 73% 0.27mg 2.8 times more than Quinoa Quinoa
Phenylalanine 0% 50% 1.1mg 1.7 times more than Egg Egg
Valine 0% 68% 0.87mg 2.3 times less than Soybean Soybean
Histidine 0% 65% 0.57mg 1.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 3% 67% 0.6g 9.8 times less than Beef Beef
Monounsaturated Fat N/A 60% 1.38g 7.1 times less than Avocado Avocado
Polyunsaturated fat N/A 26% 2.73g 17.3 times less than Walnut Walnut

Check out similar food or compare with current

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%
Total Carbohydrate 63g
48%
Dietary Fiber 12g
Total Sugars g
Includes ? g Added Sugars
Protein 20g
Vitamin D 0mcg 0%

Calcium 57mg 6%

Iron 4mg 50%

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
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Chickpea nutrition infographic

Chickpea nutrition infographic
Infographic link

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 separately if present) is the USDA's FoodCentral. The exact link to 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.