What are the Nutritional Facts about Chickpeas?
December 18, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Chickpeas are rich in protein and fiber. Learn their nutrition facts, calories, health benefits, and best ways to eat chickpeas daily.
Introduction:
Chickpeas, also known as chana or garbanzo beans, are a staple food in many Indian homes. They are used in dishes like chana masala, chaat, salads, and hummus. Chickpeas are affordable, filling, and packed with nutrients that support overall health. Let us understand the nutritional facts about chickpeas in simple words.
Nutritional Facts About Chickpeas (Per 100 grams, boiled)
| Nutrient | Amount |
|---|---|
| Calories | 164 kcal |
| Carbohydrates | 27.4 g |
| Protein | 8.9 g |
| Fat | 2.6 g |
| Dietary Fiber | 7.6 g |
| Sugar | 4.8 g |
| Iron | 2.9 mg |
| Magnesium | 48 mg |
| Potassium | 291 mg |
| Folate (Vitamin B9) | 172 mcg |
| Vitamin B6 | 0.14 mg |
Health Benefits of Chickpeas:
1. High in Plant Protein
- Good protein source for vegetarians
- Helps muscle repair and growth
- Keeps you full for longer time
2. Supports Digestive Health
- Rich in dietary fiber
- Improves digestion
- Prevents constipation
3. Helps in Weight Loss
- High fiber + protein = better satiety
- Reduces hunger and overeating
- Low glycaemic index food
4. Good for Heart Health
- Helps lower bad cholesterol (LDL)
- Contains potassium and magnesium
- Supports healthy blood pressure
5. Helps Control Blood Sugar
- Low GI food
- Good choice for people with diabetes (in moderation)
Are Chickpeas Good for Weight Loss?
Yes, chickpeas are very good for weight loss when eaten in right portions.
Why they help:
- Keeps stomach full
- Reduces frequent snacking
- Provides steady energy
Best way:
Boiled chickpeas, roasted chana, or chickpea salad without added oil.
Best Ways to Eat Chickpeas
- 🥗 Boiled chickpea salad
- 🍛 Chana masala (less oil)
- 🌯 Chickpea wraps
- 🫘 Roasted chana as snack
- 🥣 Hummus (homemade)
Who Should Be Careful?
- Overeating may cause gas or bloating
- People with sensitive digestion should soak well and cook properly
- Diabetics should control portion size
Conclusion
Chickpeas are one of the healthiest legumes you can include in your diet. They are rich in protein, fiber, vitamins, and minerals. When eaten regularly in healthy forms, chickpeas support weight loss, digestion, heart health, and blood sugar control.