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Chickpea Pasta vs Regular Pasta: Which One is Better For You?

In this article, we will examine chickpea pasta in detail and discuss whether it can replace regular pasta and if it provides health benefits.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on December 13, 2022.

As chickpea pasta becomes more common on the shelves, it raises questions about whether it would be better to replace regular pasta.

Chickpea pasta is basically legume-based and may offer more protein, fiber, and micronutrients than regular pasta.

Thanks to this composition, chickpea pasta has been associated with a number of health benefits. In this article, we will examine chickpea pasta in detail and discuss whether it can replace regular pasta.

Chickpea Pasta Nutrition and Calories

Chickpeas are a kind of legume that is very high in nutritional value since they include a good amount of protein, fiber, carbohydrates, antioxidants, and a variety of vitamins and minerals.

1 serving (57 g) of chickpeas pasta contains the following nutrients, according to the USDA (U.S. Department of Agriculture) food data center:

Energy: 190 kcal
Protein: 14 g
Total fat: 3.5 g
Carbohydrate: 32 g
Fiber: 7.98 g
Calcium: 39.9 mg
Iron: 5.4 mg
Sodium: 59.8 mg

Chickpea pasta offers a higher amount of fiber, protein, and iron than both white pasta and whole wheat pasta.

Is Chickpea Pasta Good for Diabetics?

Keeping your plasma glucose levels at a safe level will help minimize your chance of developing type 2 diabetes and the consequences that are associated with it, such as cardiovascular disease and mental impairment.

The fact that chickpeas pasta is high in protein and fiber may help to mitigate the impact that the carbohydrates in it have on blood glucose by reducing the pace of digestion as well as the rate at which glucose is absorbed into the circulation.

In addition, there is evidence from previous research that consuming legumes and beans, particularly in the substitution of refined carbohydrates, may result in improved management of blood sugar levels.

Some studies indicate that chickpea pasta had a lesser impact on plasma glucose than white pasta, despite the fact that relatively little study has explicitly explored chickpea pasta.

Therefore, if you are controlling your glucose levels, chickpea pasta can be a decent option for you to consider.

Is Chickpea Pasta Low-Carb?

Made of chickpea flour, it is not a meal that is low in carbohydrates. A serving size of 2 ounces (57 grams) of the dry product has about 32 grams of carbohydrates.

Because of this, a ketogenic or low-carb diet should not include products made of chickpea flour in their meal plans.

Health Benefits

Consume more plant-based meals, particularly chickpeas, to improve your general health, according to research that was conducted in the past as well as more recent studies.

Supports Digestion

The digestive tract benefits from fiber. Both insoluble and soluble forms of fiber can be found in chickpeas, although they are a particularly rich resource of soluble fiber.

During digestion, soluble fiber draws water to itself and creates a gel, which aids in slowing down the digestive process. The presence of insoluble fiber within stool increases its volume and facilitates its passage through the digestive tract in a healthy manner.

Additionally, chickpeas include a kind of fiber called prebiotic fiber. This type of fiber helps to keep your intestinal flora, often known as the group of bacteria that lives in your digestive system, by acting as food for the beneficial bacteria called probiotics.

It has been shown that chickpeas as well as other legumes are beneficial to digestive system health.

Due to the high fiber composition of chickpea pasta, consuming this product may provide advantages that are comparable to those provided by consuming whole chickpeas.

May Reduce Chronic Disease

Consuming chickpeas may help lower your chances of developing many chronic diseases.

Cardiovascular Disease

Chickpeas are an excellent source of a number of minerals, including potassium and magnesium, that may be beneficial to the wellness of the heart by assisting in the prevention of hypertension, which is a significant risk element for cardiovascular disease.

In addition, studies have shown that the soluble fiber found in chickpeas may lower levels of both LDL cholesterol and triglycerides.

These are two types of cholesterol that, when present in high amounts, may raise the risk of cardiovascular disease.

A meta-analysis of 26 different research found that consuming at least one serving of legumes per day, such as chickpeas, may help considerably reduce levels of LDL, sometimes known as “bad” cholesterol.


Research has shown that consuming chickpeas on a daily basis may help lower your chance of developing some forms of cancer.

This is due to the fact that chickpeas may encourage the formation of butyrate inside your body.

Butyrate may decrease inflammation in the cells of the colon, hence lowering the likelihood that you will develop colon cancer.

In addition, chickpeas include saponins, which are plant components that have been shown in certain studies to help reduce the risk of developing some malignancies.

Additionally, saponins have been investigated for their potential function in preventing the formation of tumors.

Additionally, chickpeas are an excellent source of a number of cancer-fighting minerals, vitamins, and phytochemicals, including B – complex vitamins, which have been linked to a reduced risk of lung and breast cancers.

Regular Pasta Nutrition and Calories

Pasta is a kind of noodle that is often produced by combining water, durum wheat, and eggs in a traditional recipe.

After being shaped into a variety of noodle forms, it is then cooked in water that has been brought to a boil.

These days, the vast majority of goods that are offered under the label “pasta” are derived from ordinary wheat.

However, comparable noodles may be manufactured from various grains such as buckwheat, rice, and barley.

During the production of some forms of pasta, the grain kernel is refined, which removes the germ and bran along with a significant number of the kernel’s nutrients.

Oftentimes refined pasta is also “enriched,” which means that it has certain elements, such as iron and B vitamins, reintroduced back into it after they have been removed during the processing.

Refined vs Whole-Grain Pasta

When compared to refined, and enriched pasta: whole-grain pasta generally contains more selenium, fiber, manganese, phosphorus, and copper.

On the other hand, refined pasta often contains more B vitamins and iron.

Compared to refined pasta, pasta made from whole grains has fewer calories, while providing more fiber and some other minerals.

Fiber is a substance that passes through the digestive system undigested and contributes to feelings of fullness.

Because of this, there is a possibility that whole-grain pasta is more efficient than refined spaghetti in suppressing hunger and satisfying food cravings.

For the sake of illustration, the following table compares the nutritional content of one serving of boiled spaghetti made from whole-wheat pasta to that of an equal measure of boiled spaghetti made from refined and enriched pasta.

Chickpea Pasta or Regular Pasta

When we compared pasta among themselves, we mentioned that whole-grain pasta contains higher manganese, selenium, and fiber.

Refined pasta, on the other hand, has a higher carbohydrate load, calories, iron, and B vitamins. Yet it is poor in fiber and many micronutrients.

However, chickpea pasta is based on legumes instead of wheat and can be included in a separate group.


When we compare refined pasta, whole-wheat pasta, and chickpea pasta for 57-gram portions:

Calories: With 190 kcal, the lowest calorie is chickpea pasta.

Fat: Despite the low calories, the highest gram of fat is in chickpea pasta (3.5 g). The lowest fat content belongs to refined pasta (1 g).

Carbohydrate: Chickpea pasta has the lowest carbohydrate with 32 g, and white pasta has the highest carbohydrate with 43 g.

Protein: Providing 14 g of protein per serving, chickpea pasta has twice as much protein as other pasta.

Iron: Chickpea pasta can meet 30% of the daily value for iron, while other pasta averages about 10%.

Sodium: The sodium content of chickpea pasta is higher than other types of pasta.

Weight Loss

Both fiber and protein, which are found in abundance in chickpea pasta, are important nutrients that contribute to a prolonged feeling of fullness.

They are effective because they delay digestion, which in turn reduces the amount of sugar that is released into circulation.

Studies have shown that substituting refined grains such as white pasta with products that are high in fiber and protein such as legumes and whole grains will help regulate appetite and result in overall decreased food consumption.

These benefits, in turn, could make it easier to control one’s weight.

Switching from traditional white pasta to chickpea pasta is another strategy that might help you feel satisfied with much less food and keep that feeling for longer.


Chickpea pasta is a type of pasta based on legumes. It has a high amount of protein, fiber, and various micronutrients.

Thanks to its content, it is beneficial in weight management, the consumption of diabetes, and the reduction of chronic diseases such as cancer and cardiovascular diseases.

It’s not low-carb, yet the rate of release of carbs into the bloodstream is slow, thanks to its high fiber content.

It can offer more nutrients compared to regular pasta. Therefore, it can be considered a healthier substitute for pasta for some targets.

Additionally, it’s an easy way to include it in your lunch or dinner meal and boost overall legume intake.

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