Chickpeas Nutrition Facts and Health Benefits

One of the most popular legumes among vegans, chickpeas are a highly nutritious and versatile food. Read on to discover its nutritional data and potential health benefits.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 4, 2022.

Chickpeas, also known as garbanzo beans or bengal gram, are a type of legume that, like kidney beans and white beans, is primarily grown in Middle Eastern countries.

It is an excellent substitute for meat in vegan and vegetarian diets due to its high protein and iron content. In addition, red meat is high in cholesterol, whereas chickpeas are cholesterol-free.

Additionally, chickpeas are an excellent source of manganese. Its 100-gram serving can provide nine times the daily manganese requirement. This enhances the functioning of the antioxidant mechanism in the body.

Copper and zinc, which help strengthen the immune system and prevent infections, are also abundant in this food.

A serving of 100 grams of chickpeas provides nearly 1.5 times the daily folate requirement. The same serving also fulfills 44% of daily fiber requirements.

Chickpeas are very versatile and used in various plant-based foods and meals, such as hummus, chickpea flour or even chickpea pasta.

Continue reading to discover the various additional health benefits of chickpeas.

Chickpeas Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of chickpeas:

  • Energy: 378 calories
  • Carbs: 63 grams
  • Sugar: 10.7 grams
  • Fiber: 12.2 grams
  • Protein: 20.5 grams
  • Fat: 6.04 grams
  • Saturated Fat: 0.603 grams

Jump to a section where you can learn more about chickpeas nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Chickpeas

Thanks to a significant amount of specific vitamins and minerals, chickpeas could provide several health benefits.

Continue reading to discover the potential benefits of consuming chickpeas.

They May Help Regulate Blood Pressure

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It plays a key role in improving the duration and quality of sleep.

Magnesium maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

It can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

They May Reduce the Risk of Cancer

Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

May Boost Immune System

Zinc is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

It is one of the important minerals involved in the growth and development of organs and tissues.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Improve Teeth and Bone Health

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

May Boost Calcium Absorption

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Prevent Infections

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Support Energy Production

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

They May Boost Energy Levels

Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can also be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

Chickpeas Nutrition Facts

Continue reading to find out the following chickpeas nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on chickpeas macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate21% DV63 g
Protein41% DV20.5 g
Fat8% DV6.04 g

Vitamin Content

Chickpeas are excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Here's the full chickpeas vitamin content per 100g:

Vitamin A2% DV67 IU
Vitamin C4% DV4 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)40% DV0.477 mg
Vitamin B2 (Riboflavin)16% DV0.212 mg
Vitamin B3 (Niacin)10% DV1.54 mg
Vitamin B5 (Pantothenic acid)32% DV1.59 mg
Vitamin B6 (Pyroxidine)31% DV0.535 mg
Vitamin B9 (Folate)139% DV557 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E5% DV0.82 mg
Vitamin K8% DV9 µg

Mineral Content

Chickpeas are excellent source of Copper, Manganese, and Zinc.

They also contain a good amount of Iron, Magnesium, Phosphorus, and Potassium and some Calcium.

Here's the full chickpeas mineral content per 100g:

Calcium4% DV57 mg
Copper73% DV0.656 mg
Fluoride0% DV0 mg
Iron24% DV4.31 mg
Magnesium19% DV79 mg
Manganese926% DV21.3 mg
Phosphorus20% DV252 mg
Potassium15% DV718 mg
Selenium0% DV0 μg
Sodium1% DV24 mg
Zinc25% DV2.76 mg

Protein and Amino Acid Profile

Chickpeas contain 20.5 g of protein per 100 g, or in other words, chickpeas provide 5.42 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in chickpeas contain all nine essential amino acids, however, they are a little bit low in methionine.

Histidine OK75% DV0.566 g
Isoleucine OK59% DV0.882 g
Leucine OK49% DV1.46 g
Lysine OK61% DV1.38 g
Methionine Low25% DV0.27 g
Phenylalanine OK73% DV1.1 g
Threonine OK67% DV0.766 g
Tryptophan OK67% DV0.2 g
Valine OK44% DV0.865 g

Fat Breakdown

Around 14% of the calories in chickpeas are from fat. Chickpeas have 6.04 grams or 8% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Chickpeas fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, chickpeas is cholesterol free.

Chickpeas do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat8% DV6.04 g
Saturated Fat3% DV0.603 g
Monounsaturated Fatdo not have a %DV1.38 g
Polyunsaturated Fatdo not have a %DV2.73 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

67% of the calories in chickpeas come from carbohydrates.

Carbs in chickpeas are mostly starch (64%), followed by fiber and sugars.

When it comes to sugars, chickpeas contain grams of sugar per 100g.

Total Carbohydrate23% DV63 g
Dietary Fiber44% DV12.2 g
Sugars21% DV10.7 g

Articles related to Chickpeas


Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.