Chickpeas Debunked: Are They Actually Healthy? - Live Eat Learn

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Are chickpeas good for you? 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.

Chickpea Nutrition

A nutritionists favorite ingredient! 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: 269Chickpeas 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: 45 gramsChickpeas 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 have a relatively low glycemic index.

Fiber: 12 gramsChickpeas are an excellent source of insoluble and soluble fiber, and have 50% of your Daily Value (DV). This means that chickpeas can make you feel full, helping you to eat less and lose weight. Fiber is also great for maintaining gut health!

Protein: 15 gramsChickpeas are a good source of protein, making it great for building and maintaining muscle. 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: 4 gramsWhile not completely fat-free, chickpeas are relatively low-fat.

71% Daily Value of FolateChickpeas are rich in folate, which is a water-soluble vitamin that helps make DNA & RNA.

28% Daily Value of PhosphorusThey 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 IronFor 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 carries oxygen around the body.

17% Daily Value of ZincThey also contain zinc, a mineral important in strengthening the immune system, healing wounds, and maintaining the 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!

Are chickpeas starch or protein? 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 their other starchy veggie counterparts (like potatoes).

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 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.

Close up of crispy chickpeas from an air fryer.

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. (Here’s how to make chickpea flour!)

Healthy chickpea recipes

Ready to get cooking? We love chickpeas here at Live Eat Learn and put it in everything from chickpea salads to traditional hummus Check out all our chickpea recipes here!