Chickpea Nutrition and Health Benefits
Discover the impressive nutrition profile and health benefits of chickpeas, including their role in weight management, heart health, and blood sugar control. A powerhouse legume for any diet.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 24th Jul, 2025
Chickpeas, also known as garbanzo beans, are a delicious and nutritious legume that has been a staple in diets worldwide for centuries. Whether you enjoy them in hummus, curries, or salads, chickpeas offer incredible health benefits that make them a must-have in your diet.
In this article, we’ll explore the nutritional value of chickpeas, their health benefits, and simple ways to include them in your meals for better well-being.
Nutritional Powerhouse: What’s Inside Chickpeas?
Chickpeas are packed with essential nutrients that support overall health. Here’s what a 100-gram serving of cooked chickpeas provides:
- Calories: ~164 kcal
- Protein: 8.9 grams (great for vegetarians & vegans)
- Fibre: 7.6 grams (supports digestion)
- Carbohydrates: 27 grams (slow-digesting, good for energy)
- Fats: 2.6 grams (mostly healthy unsaturated fats)
- Vitamins & Minerals:
- Folate (Vitamin B9) – Supports cell growth
- Iron – Helps prevent anaemia
- Phosphorus – Strengthens bones
- Magnesium – Supports muscle and nerve function
- Zinc – Boosts immunity
With such a rich nutrient profile, chickpeas are a fantastic addition to any diet.
Top Health Benefits of Chickpeas
Here are some of the top health benefits of chikpeas:
1. Supports Heart Health
Chickpeas are rich in fibre, potassium, and healthy fats, which help:
- Lower bad cholesterol (LDL)
- Reduce blood pressure
- Improve circulation
2. Aids Digestion & Gut Health
The high fibre content in chickpeas:
- Prevents constipation
- Feeds good gut bacteria
- Reduces bloating
Consult Top Nutritionists For More Benefits
3. Helps Manage Blood Sugar Levels
Chickpeas have a low glycemic index (GI), meaning they release sugar slowly into the bloodstream. This makes them great for:
- Diabetics
- People with insulin resistance
- Weight management
4. Boosts Energy & Fights Fatigue
Thanks to iron, protein, and B vitamins, chickpeas help:
- Prevent anaemia
- Keep energy levels stable
- Reduce tiredness
5. Supports Weight Loss
Chickpeas keep you full for longer due to their high protein and fibre content, reducing unnecessary snacking.
6. Strengthens Bones & Muscles
Rich in calcium, magnesium, and phosphorus, chickpeas help maintain strong bones and prevent osteoporosis.
How to Include Chickpeas in Your Diet?
Adding chickpeas to your meals is easy and delicious! Here are some simple ideas:
- Hummus: Blend chickpeas with olive oil, garlic, and lemon for a tasty dip.
- Salads: Toss boiled chickpeas with veggies for a protein-rich meal.
- Curries & Soups: Add them to Indian curries or Mediterranean stews.
- Roasted Snack: Season with spices and roast for a crunchy snack.
- Falafel: Make patties from ground chickpeas for a healthy burger alternative.
Who Should Be Cautious with Chickpeas?
While chickpeas are generally safe, some people should consume them in moderation:
- Those with IBS or digestive issues (too much fibre may cause bloating).
- People on low-potassium diets (kidney patients should consult a doctor).
- Those with chickpea allergies (rare but possible).
If you have concerns, speak to a nutritionist or doctor before making major dietary changes.
Conclusion
Chickpeas are a budget-friendly, versatile, and nutrient-dense food that can improve heart health, digestion, energy levels, and more. Whether you’re looking to lose weight, manage diabetes, or simply eat healthier, adding chickpeas to your diet is a smart choice.
If you want guidance on how to include chickpeas in your diet for specific health needs, consult a nutritionist on Apollo 24|7. You can book an appointment easily and get expert advice tailored to your health goals.
Consult Top Nutritionists
Consult Top Nutritionists
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
