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Science-Backed Benefits of Chickpeas

Chickpeas are affordable, versatile, and highly nutritious. They may aid weight management, protect against chronic disease, and promote several other aspects of health.

Medically reviewed by Sade Meeks, MS, RD, Nutrition — By Brianna Elliott, RD and Rachael Ajmera, MS, RD — Updated on February 23, 2023

Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years.

Their nutty taste and grainy texture pair well with many other foods and ingredients.

As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease.

Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.

Here are 5 evidence-based health benefits of chickpeas

1. Packed with nutrients

Chickpeas boast an impressive nutritional profile.

They contain a moderate number of calories, providing 269 per cup (164 grams). Approximately 67% of these calories come from carbs, while the rest comes from protein and fat

Chickpeas also provide a variety of vitamins and minerals, as well as a decent amount of fiber and protein. A 1-cup (164-gram) serving of cooked chickpeas offers

Protein: 14.5 grams

Fat: 4 grams

Carbs: 45 grams

Fiber: 12.5 grams

Manganese: 74% of the Daily Value (DV)

Folate (vitamin B9): 71% of the DV

Copper: 64% of the DV

Iron: 26% of the DV

Zinc: 23% of the DV

Phosphorus: 22% of the DV

Magnesium: 19% of the DV

Thiamine: 16% of the DV

Vitamin B6: 13% of the DV

Selenium: 11% of the DV

Potassium: 10% of the DV

As you can see, this legume is a particularly good source of the mineral manganese and the B vitamin folate.

SUMMARY

Chickpeas contain a moderate number of calories and several vitamins and minerals. They’re also a good source of fiber and protein.

2. May keep you feeling full

The protein and fiber in chickpeas may help keep your appetite under control.

Protein and fiber work together to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in your body (2Trusted

In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake

One study compared .12 women who ate two separate meals

Before one of the meals, they ate 1.25 cups (200 grams) of chickpeas, then 2 slices of white bread before the other meal. They experienced a significant reduction in appetite and calorie intake after the chickpea meal, compared with the white bread meal

Another small study found that those who ate pretzels and chickpea-based hummus for an afternoon snack experienced a 70% reduction in appetite and a 30% increase in fullness

All the same, more research is needed on chickpeas and appetite control.

SUMMARY

Chickpeas are high in protein and fiber, which may keep you feeling full and reduce your calorie intake at meals.

3. Rich in plant protein

Chickpeas are a great source of plant-based protein, making them an excellent food for people who don’t eat meat or animal products.

A 1-cup (164-gram) serving provides about 14.5 grams of protein, which is comparable to the protein content of similar foods like black beans and lentils

The protein in chickpeas may help promote fullness and keep your appetite under control. Protein is also known for its role in weight management, bone health, and muscle strength

Somm5e studies have suggested that the quality of the protein in chickpeas is better than that of other types of legumes. That’s because chickpeas contain all of the essential amino acids except methionine

For this reason, they’re an incomplete source of protein. To make sure you get all the amino acids in your diet, it’s important to pair chickpeas with a whole grain that contains methionine, such as quinoa

SUMMARY

Chickpeas are an excellent source of protein, which may aid weight management and boost bone health. This legume is a great choice for people who don’t eat animal products.

4. May help you manage your weight

Chickpeas may aid weight management due to their filling effects.

The protein and fiber in chickpeas may reduce your appetite, which may then lower your calorie intake at meals (8Trusted Source).

In one study, those who ate chickpeas regularly were 53% less likely to have a body mass index (BMI) over 30 and more likely to have a lower waist circumference than those who didn’t eat chickpeas

While BMI remains a common health metric, keep in mind that it’s limited in its effectiveness.

Nonetheless, another review found that those who ate at least 1 daily serving of legumes, such as chickpeas, lost 25% more weight than those who didn’t eat legumes

Although these findings are promising, more human studies are needed.

SUMMARY

Chickpeas’ fiber and protein content, plus their relatively low calorie density, may help you maintain a healthy weight.

5. May support blood sugar regulation

Chickpeas may help manage your blood sugar levels in several ways.

First, they have a fairly low glycemic index (GI), which is a marker of how rapidly your blood sugar rises after eating a food. Diets that include many low GI foods have been shown to promote blood sugar management.

Additionally, chickpeas’ fiber and protein may help regulate blood sugar levels.

That’s because fiber slows carb absorption to promote a steady rise in blood sugar levels rather than a spike. Eating protein-rich foods may also help maintain healthy blood vessels.