Chickpea nutrition, glycemic index, calories and serving size
Chickpea Glycemic index (GI)
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).
Important nutritional characteristics for Chickpea
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Chickpea nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content / ratio for Chickpea
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 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 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|
|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|
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.