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  • Nutrition Hub

Chickpeas

Chickpeas pair 12.5g of fiber with 14.5g of protein per cooked cup, a fullness combination that works in salads, soups, and hummus alike.
  • Nutrition Facts

Serving Size: 1 cup cooked (164g)

  • Calories: 269
  • Calories: 269
  • Fiber: 12.5g
  • Sugar: 7.9g
  • Protein: 14.5g
  • Fat: 4.2g
  • Key Nutrients
Manganese, Folate, Plant Protein
  • Key Vitamins
Folate (71% DV), Thiamin (B1) (16% DV), Vitamin B6 (13% DV), Pantothenic Acid (B5) (9% DV), Riboflavin (B2) (8% DV), Vitamin K (5% DV), Niacin (B3) (5% DV)
  • Essential Minerals
Manganese (73% DV), Copper (64% DV), Iron (26% DV), Zinc (23% DV), Phosphorus (22% DV), Magnesium (19% DV), Selenium (11% DV), Potassium (10% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
A ceramic bowl of cooked chickpeas on a white background
A ceramic bowl of cooked chickpeas on a white background
  • Health Benefits:

    • A cup of cooked chickpeas brings 12.5g of fiber plus 14.5g of protein, a combination that research links to lasting fullness.

    • Their low glycemic impact makes them a favorite in studies on blood sugar management.

    • Rich in manganese and folate, supporting metabolism and cell renewal.

    • The soluble fiber in chickpeas may help support healthy cholesterol levels.

    • Versatile enough to roast, blend into hummus, or drop into any bowl, an easy whole-food swap for refined sides.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.