Chickpeas
A versatile legume that's a foundational plant protein in cuisines worldwide, from hummus to curries.
Gut Health
Energy
Heart Health
Chickpeas are high in protein, fiber, and folate. They support digestive and heart health. Use in hummus, salads, stews, or roast them for a crunchy snack.
Chickpeas
Per
1 cup, cooked (164g)
Calories
269
Vitamin K
5%
Vitamin A
0%
Vitamin C
2%
Vitamin B12
0%
Vitamin D
0%
Iron
26%
Magnesium
19%
Potassium
10%
Calcium
6%
Fiber
12.5g
Nutrition Highlights
Plant protein, fiber, folate, manganese
Fuhrman ANDI chart, 1 cup
Nutrition Density Score (ANDI Score)
57
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Save the liquid from cooked or canned chickpeas (aquafaba) — it whips like egg whites and is a useful plant-based binding ingredient.
Absorption Boost
Whole grains (pita, rice) — completes the amino acid profile
Vitamin C foods — improves absorption of the chickpeas' non-heme iron
Use Caution If
You have IBS or are FODMAP-sensitive — legumes are a common trigger; rinsing canned chickpeas well can help
You take certain blood pressure medications — chickpeas are potassium-rich, worth tracking on a potassium-sparing diuretic
Storage
Store dried chickpeas in an airtight container indefinitely; refrigerate cooked chickpeas for 4–5 days.
Biomarkers to Track
Subjective
(Daily)
Satiety and digestive comfort
Energy stability
Objective
(Quarterly)
Fasting blood glucose
Lipid panel