10 Chickpea Nutrition Advantages, According to Experts

Are chickpeas healthy?

“Chickpeas are healthy no matter how you consume them,” says Kayla Kopp, RDN, LD, a registered dietitian with the Cleveland Clinic‘s Center for Human Nutrition. Whether you toss chickpeas into a soup or salad, snack on hummus, or make your own chickpea flour, research published in the journal Nutrients shows that chickpea lovers tend to have a greater intake of a range of macro and micronutrients and a higher Healthy Eating Index score, which is a measure of how well someone’s diet aligns with current recommendations. 

So, what makes these ancient legumes so good for us? Nutrition experts offer up some key reasons to include more chickpeas in your diet.

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Fact: Chickpeas are a superfood

There isn’t one definition for the term “superfood”, but it typically refers to a food especially rich in nutrients that positively affect human health, according to research published in the journal Foods. And by this description, chickpeas fit the bill.

Per one cup of cooked chickpeas, you get 269 calories, 15 grams protein, 4 grams fat, 45 grams carbohydrates, and 13 grams fiber. Chickpeas also contain a variety of vital vitamins and minerals, such as folate and manganese, says Rachel O’Connor, MS, RD, CSO, CDN, a clinical dietitian at NewYork-Presbyterian/Columbia University Irving Medical Center. 

Folate is important for red blood cell formation and healthy cell growth and function—and it’s an especially important nutrient for pregnant women, as it reduces the risk of potential birth defects. “Manganese helps the body form connective tissue, bones, blood clotting factors, and sex hormones,” O’Connor adds. “It’s also important for fat and carbohydrate metabolism, calcium absorption, and regulating blood sugar.” Chickpeas also contain high levels of other important vitamins and minerals like potassium, iron, magnesium, copper, and zinc, and “an abundance of phytochemicals”. 

These nutrients—together with chickpeas’ protein, fiber, and healthy fat content—may promote heart health, diabetes management, digestive health, cancer prevention, and weight management, according to a 2024 review of research published in Cellular, Molecular and Biomedical Reports. 

Fact: Chickpeas + this food create a complete protein

Chickpeas are a great source of plant-based protein, but they’re technically not considered a complete protein. “A complete protein is a food that contains all nine of our essential amino acids,” Kopp explains. “Although chickpeas do contain all nine, they are relatively low in methionine and cysteine, making them an incomplete protein.”

However, these amino acids are more readily present in grains like quinoa, rice, and wheat products, she says—so it’s easy to ensure you’re getting complete protein in your diet. This guidance is especially important for people eating a plant-based diet, as meat, eggs, and dairy are all complete protein sources. In addition: “It’s not necessary to pair a methionine [or cysteine]-containing food at the same meal in order to create a complete protein,” O’Connor adds.

Fact: Canned chickpeas are a healthy pantry staple

Canned chickpeas are a very inexpensive item to keep on hand as a healthy option in your pantry, Kopp says. Just be sure to check the ingredient label first. “Like any canned product, they may have some sodium added,” O’Connor says. But this “can be resolved by simply rinsing them.” 

Fact: Chickpeas contain different types of good-for-you fiber

Fiber is a vital nutrient that the majority of Americans don’t get enough of in their diet, O’Connor says. “What’s awesome about chickpeas—and legumes in general, actually—is that they are good sources of a variety of different types of fiber: viscous, fermentable, and bulking.” 

Fiber promotes satiety (feeling full), a healthy gut microbiome, and regular bowel movements—but each of these different types of fiber has additional health benefits, she explains:

• Viscous fiber forms a gel in your digestive tract, helping to lower LDL (“bad”) cholesterol and slow blood sugar spikes after meals. 
• Chickpeas are an anti-inflammatory food thanks to fermentable fiber, which feeds your good gut bacteria and can reduce chronic inflammation. 
• Bulking fiber helps create larger and softer stools, which improves constipation. “This type of fiber may also protect against colorectal cancer by speeding up the passage of waste through the GI tract, ridding the body of potential carcinogens.”

Fact: Chickpea pasta is a nutritious alternative

Chickpea pasta is made by grinding chickpeas into flour, O’Connor explains. She says you lose a little bit of fiber when eating chickpeas as flour or pasta, but it ultimately retains most of the same nutrients.

Kopp adds that chickpea pasta or flour is also a great substitute for someone with a gluten intolerance. “It can also help control blood sugar better than white flour due to its fiber content—[and it’s] less processed/refined compared to white flour, which is a plus!” 

Fact: Chickpeas contain heart-healthy fats

Chickpeas are great for cardiovascular health as they contain about 2.5 grams of healthy fats per serving, Kopp says. These polyunsaturated fats are particularly beneficial in helping control and reduce your cholesterol levels, lowering your risk of heart disease. 

Fact: Chickpeas help control blood sugar

Chickpeas are technically both a protein and a carb—but like vegetables, chickpeas are rich in complex carbohydrates with a low glycemic index. “This means that they are slowly broken down and do not cause large spikes in blood sugar,” Kopp says. Because chickpeas don’t spike blood sugar, they’re a great option for people with diabetes, too. 

Fact: Chickpeas may help with weight management

“Chickpeas by themselves cannot magically aid in weight loss, but they can be great to incorporate when trying to lose weight,” Kopp says. “They are very filling, as they have a high protein and fiber content,” which may help prevent overeating. 

But weight is not going to be majorly impacted by one food alone, O’Connor emphasizes. “Overall diet quality, along with exercise, sleep, and stress all need to be considered.” 

Fact: Roasted chickpeas are a healthy, high-protein snack

If you’re trying to sneak more protein into your diet, you might want to add dried and roasted chickpeas to your snack rotation. Research published in 2024 in the Journal of Food Biochemistry highlighted how the roasting process makes chickpea protein more bioavailable—meaning that your body digests and absorbs more of it. According to the research, roasted chickpeas also have around 60% greater antioxidant activity, which may contribute to anti-inflammatory effects and a reduced risk of chronic disease. 

Roasted chickpeas are easy to make at home—try this recipe for chili-lime roasted chickpeas—or check out these nutritionist-approved chickpea snacks. 

Fact: The ways to enjoy chickpeas are endless

“With their hearty texture and slightly nutty flavor, chickpeas can be added to almost any meal with ease,” says Beth Stark, RDN, LDN, a culinary dietitian in Harrisburg, PA. “A favorite is using them in a plant-based Mediterranean-inspired grain bowl with roasted tomatoes and cauliflower, torn kale, kalamata olives, feta cheese, and a dollop of hummus.”

You can also toss them into a smoothie or chopped salad. In fact, roasted chickpeas are a great addition to salads in lieu of croutons. “I also love to use crispy roasted chickpeas as a garnish for homemade pureed soups like creamy tomato or butternut squash,” says Stark.

Ready for dessert? Blend chickpeas into a cookie dough.

Is there anything unhealthy about chickpeas?

“In some circumstances, chickpeas may be difficult to digest and would not be a healthy choice,” Kopp says. “If you are an individual with diverticulitis, Crohn’s disease, ulcerative colitis, or IBS, it is advisable to avoid chickpeas.”

O’Connor adds that some people are just sensitive to beans and may experience symptoms like gas, bloating, and abdominal discomfort when eating them. “But some studies suggest that gradual exposure to beans can actually help reduce symptoms,” she explains. “Starting with one to two-and-a-half cups of cooked beans per week—and increasing from there—may be a good way to build tolerance” and enjoy the benefits of chickpeas. 

It’s also important to check labels on chickpea products for any additives that may reduce the nutritional quality, like extra sodium or flavorings. For example, chocolate hummus is a popular item made from chickpeas, says Kopp. Even though it does have the nutritional benefits of chickpeas, it’s an example of a product to consume in moderation because of its added sugar content. 

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