Chickpeas

Calories: 269
Chickpeas 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 grams
Chickpeas 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 grams
Chickpeas 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 grams
Chickpeas 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 grams
While not completely fat-free, chickpeas are relatively low-fat.

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

28% Daily Value of Phosphorus
They 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 Iron
For 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 Zinc
They 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).