Are Chickpeas Healthy? 6 Reasons You Should Be Eating Them, According to a Dietitian

You may be noticing chickpeas featured more prominently on grocery store shelves. That’s because chickpeas — also sometimes called garbanzo beans — have become quite popular. 

But are chickpeas good for you? Read on to learn their nutrition facts and what kinds of benefits they may have for your health. 

Are chickpeas good for you?

Yes. Chickpeas, a type of legume, are a highly nutritious food. Their two main nutrients are:

• Fiber: One serving of chickpeas (½ cup) provides over 20% of your daily fiber needs.

• Protein: Chickpeas are a great source of plant-based protein, with 7 g per serving. For context, this is about the same amount of protein in an ounce of fish. And it’s more than the amount of protein you’ll get in one large egg.

Chickpeas also provide vitamins and minerals, including:

• Folate (vitamin B9), which helps produce DNA

• Iron, which helps carry oxygen throughout your body and helps prevent anemia

• Magnesium, which supports hundreds of processes in your body including muscle contraction, heart rhythm, and nerve function

• Phosphorus, for healthy bones and teeth

• Zinc, which supports your immune system

Nutritional value of chickpeas

A ½ cup serving of cooked (boiled) chickpeas has the following nutrient content:

* Percentages are based on the percent daily value, or how much of a nutrient you’re recommended to eat per day.

EXPERT PICKS: WHAT TO READ NEXT

• What is fiber, and why is it so good for you? Fiber, a carbohydrate found in plants, is worth increasing in your diet since it can boost your health in so many ways.

• The best plant-based proteins: Eating many different plant proteins helps you get a wide variety of vitamins and minerals, plus all of the essential amino acids.

• Quick and easy ways to eat more protein: Here's how to add more protein to your diet, based on your age and activity levels.

What are the benefits of eating chickpeas?

Chickpeas have many potential benefits for your health (and wallet). Here’s a look at six. 

1. Digestive health

The fiber in chickpeas may prevent and/or manage digestive conditions, including: 

• Constipation

• Diarrhea

• Irritable bowel syndrome (IBS)

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Fiber also nourishes the healthy bacteria in your gut, helping it to multiply. This helps maintain a healthy balance in your microbiome and protects against potentially harmful bacteria. Having a healthy gut is a key part of your overall health because it: 

• Lowers your risk of cardiovascular disease 

• Lowers risk of diabetes

• Supports metabolism

• Protects you from infection 

2. Weight management

The combination of protein and fiber in chickpeas may help with weight management. Both fiber and protein promote satiety (feeling of fullness) when eating. So you may consume fewer calories overall. This may be why research shows that people who eat a high-fiber diet tend to weigh less than people who don’t. 

3. Blood sugar management

The high fiber in chickpeas can help regulate your blood sugar levels. It does this by slowing the absorption of sugar from carbohydrates into your bloodstream. 

This is why it’s a good idea for people who have diabetes or prediabetes to eat a diet high in fiber. But keeping an eye on your blood sugar is still important even if you don’t have diabetes. 

4. Heart health

Research suggests that eating chickpeas may lower your risk of cardiovascular disease. This is because their fiber can help lower your levels of: 

• Total cholesterol

• Low-density lipoprotein (LDL), the “bad” cholesterol 

Both of these are indicators of how healthy your heart is. So, whether you have heart disease or high cholesterol or are at risk of these conditions, chickpeas are a good food to add to your diet. 

5. Inexpensive

Chickpeas — like many other legumes — are one of the most inexpensive yet nutrient-dense foods available. A can of chickpeas provides 3 to 4 servings. And it typically costs less than $2. 

6. Versatile

Chickpeas are easy to find in any grocery store. You can even find them in some convenience stores. And once you have them on hand, there are so many simple and healthful ways to use them (more on this below). 

Are canned chickpeas good for you?

Yes. Canned chickpeas are nutritious. They’re cooked and packed in water. Before using canned chickpeas, you should drain and rinse them. This removes much of the salt used in the canning process. Then they’re ready to eat.

Some people prefer to buy dried chickpeas and cook them at home. To prepare dry chickpeas, follow these steps:

1. Pour the dried chickpeas into a large bowl or pot and cover them with water. Allow them to soak overnight, or at least 8 hours.

2. Drain the chickpeas, then place them in a large pot. 

3. Cover them with a couple inches of water, and add seasonings of your choice. 

4. Bring the water to a boil, then simmer (covered) for 1.5 to 2 hours until the chickpeas reach your desired softness.

5. Drain the chickpeas and pat them dry. 

There isn’t a major nutritional difference between canned and dried chickpeas. Canned chickpeas usually contain some sodium. But rinsing them in water before use removes most of it. And many people add salt when preparing dried chickpeas. So, there really isn’t much of a health difference either way.

Note that you can also cook chickpeas in a slow cooker or instant pot, which involves a slightly different process. 

What is the healthiest way to eat chickpeas?

There’s no one healthiest way to eat chickpeas. There are several easy, nutritious ways to use chickpeas, including:

• As a topping for salads or grain bowls

• Pureed into hummus (or eat the store-bought kind)

• In a vegetarian curry

• As part of a soup

• In a stir-fry

• As falafel — a patty made from a batter of ground chickpeas with herbs 

• In chana masala — an Indian dish that uses chickpeas with tomatoes, onions, and various spices

• Roasted and seasoned as a snack

• Ground into a gluten-free flour, which can be used in making pasta and in gluten-free baking or as a thickener in various recipes

Is there anything unhealthy about chickpeas?

A health benefit of chickpeas is that they’re high in fiber. But it’s good to pay attention to how much fiber you’re eating. You may have digestive discomfort if you eat more fiber than your body is used to. This can also happen if you increase your fiber intake quickly (and without drinking enough water).

Most people don’t get enough fiber, so this isn’t a common problem. But if you’re consuming too much fiber, you may experience:

• Gas

• Bloating

• Constipation or diarrhea

• Stomach cramps

• Nausea

These symptoms should go away once you reduce your fiber intake. 

Why trust our experts?

Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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