11 Health and Nutrition Benefits of Chickpeas, One of the Healthiest Pantry Staples You Can Buy

Chickpeas nutrition facts make up a long list. Also known by their Spanish-derived name, garbanzo beans, these tiny-but-mighty legumes are not only versatile, affordable, and shelf-stable, but they’re also an excellent source of important micro- and macronutrients and come with many health benefits. 

Chickpea Nutrition

 “Chickpeas are amazing,” says Mascha Davis, R.D., MPH, owner of Nomadista Nutrition. “They are a really good source of plant protein, fiber, and different vitamins and minerals.” Here's a look at what's inside one cup.

• Water - 98.7 grams
• Calories - 269 kcal
• Protein - 14.5 grams (29% of the recommended daily value - DV)
• Fat - 4.25 grams
• Carbohydrates - 44.9 grams
• Fiber - 12.5 grams (44.64% DV)
• Sugars - 7.87 grams
• Calcium - 80.4 milligrams (6.18% DV)
• Iron - 4.74 milligrams (26.33% DV)
• Magnesium - 78.7 milligrams (18.74% DV)
• Phosphorous - 276 milligrams (22.08% DV)
• Potassium - 477 milligrams (10.15% DV)
• Sodium - 11.5 milligrams
• Zinc - 2.51 milligrams (22.82% DV)
• Copper - 0.577 milligrams
• Vitamins A, B, C, E and K

Chickpea Health Benefits 

To reap the most health benefits of chickpeas, Davis recommends enjoying them in as close to their raw form as possible, whether that means buying dried chickpeas or canned chickpeas (both of which offer comparable nutritional benefits). When cooking with canned chickpeas, drain and rinse them with water to wash off extra salt or preservatives. Whatever your preferred way to eat chickpeas, here are all the impressive nutritional benefits they offer—and why they’re one of the healthiest pantry staples you can eat.

 Build Muscle

Protein is a fundamental macronutrient needed for everything from muscle repair to hormone function, so chickpeas are an excellent addition to any meal or snack for a filling protein boost. If you already follow a vegan or vegetarian diet (or close to it), chances are you’re hooked on chickpeas already, thanks to their high protein content: One ounce of chickpeas packs in about three grams of protein (or six percent of the recommended daily value). Since chickpeas contain almost all of the essential amino acids except for methionine, they’re considered a higher-quality source of protein than some other legumes.

Aid Digestion

Combine their high protein content with their ample amount of fiber—two grams of fiber per ounce (or 7.14% of the daily value)—and you get a naturally winning nutrient combo needed to satisfy hunger and stay satisfied for longer. Protein and fiber work together to help slow digestion and provide sustained satiety. 

Control Blood Sugar

 The glycemic index (G.I.) measures how rapidly certain foods cause your blood sugar to rise after eating them. Chickpeas are fairly low on this scale with a score of 28. And with their high protein and fiber content, the beans are a great way to control blood sugar. 

An older study from 2008, found that those who ate 728 grams of chickpeas per week had a notable reduction in their fasting insulin levels, an important factor in blood sugar regulation. And a more recent study found that blood glucose levels were significantly lower after 45 minutes when people ate hummus with carbs than when compared to just eating the carbs alone, suggesting that hummus (made of chickpeas) may be able to offset higher glycemic foods.

Boost Blood Health

One cup of chickpeas delivers just over 4 milligrams of iron (or about a quarter of the recommended daily value), plus about .4 mg of vitamin C (4.44% of the recommended daily value), which helps the body absorb the iron. Since certain types of meat and fish, including red meat and shellfish, are high in iron, those who’ve cut these iron sources from their diets may be missing out on their daily 18 milligrams. Iron deficiency can lead to anemia, with symptoms like weakness and fatigue. This is your sign to sprinkle some chickpeas on a salad or dip bell peppers into hummus for some extra iron in your day.  

Enhance Heart Health

Beyond protein and fiber, chickpeas offer plenty of powerful vitamins and minerals, including magnesium, potassium, and selenium. The 477 milligrams of potassium in chickpeas, for example, has been shown to help lower blood pressure, among its many other functions. These minerals also play a role in reducing inflammation, which is linked to increased risk of heart disease. An extra heart-conscious tip: Check the sodium content of the canned chickpeas you buy and rinse those garbanzos thoroughly.

Fight Chronic Diseases

Chickpeas provide antioxidants that have the potential to help ward off certain chronic diseases. When you eat chickpeas, your body creates a short-chain fatty acid called butyrate which has been shown to help rid the body of sick and dying cells. They also contain the other dietary bioactive compounds lycopene, Biochanin A, and saponins that have been shown to reduce the risk of certain types of chronic diseases.

Boost Brain Health

Chickpeas are rich in essential nutrients like magnesium and iron, both of which play important roles in supporting brain health. Magnesium, for example, helps regulate the neurotransmitter functioning of the brain because it affects the major excitatory and inhibitory neurotransmission pathways. It also plays a role in the formation of nerve networks and affects nerve signaling. And chickpeas provide you with 78.7 milligrams of magnesium—or 18.74% of the recommended daily value.

Meanwhile, iron ensures that oxygen is delivered to the brain. However, research suggests that both too much and too little iron can lead to brain disorders. While iron facilitates essential biochemical reactions, it can also promote harmful oxidative stress if it accumulates. This can, in turn, contribute to neurodegenerative diseases like Parkinson’s and Alzheimer’s. Therefore, the right iron balance is important for maintaining brain health and preventing neurodegeneration—and chickpeas provide you with about a quarter of your daily recommended value.

Build Bones

Chickpeas contribute to stronger, better bones due to their rich content of calcium, magnesium, and phosphorus. Each of these minerals helps to maintain strong and healthy bones. For example, calcium is necessary for bone formation and density—and one cup of chickpeas contains 80.4 milligrams (or 6.18% of the daily value). Meanwhile, magnesium plays a key role in converting vitamin D into its active form, which is vital for the body to absorb calcium. Phosphorus also works alongside calcium to help repair bones so they remain resilient and less prone to fractures. And one cup of chickpeas contains almost a quarter (over 22%) of the recommended daily value of phosphorus.

Support Mental Health

Chickpeas support mental health, as well, since they are a great source of folate (vitamin B9). In fact, one cup of chickpeas contains more than 70% of the recommended daily value of folate. This vitamin is which is essential for emotional well-being as it helps regulate mood. It does this by aiding in the production of neurotransmitters like serotonin, dopamine, and norepinephrine—the happy chemicals that are responsible for keeping depression at bay. The magnesium in chickpeas also helps to relax the nervous system, which can alleviate anxiety and stress, as well.

Enhance Skin

Chickpeas enhance skin health due to their high levels of vitamins, minerals, and antioxidants like zinc and vitamin E, which help protect the skin against oxidative damage and promote skin repair. The zinc in chickpeas also works to reduce inflammation and support collagen production. One cup provides almost a quarter (over 22%) of the recommended daily value of zinc. Meanwhile, the 0.35 milligrams of vitamin E in chickpeas also boast anti-inflammatory properties that have been shown to boost skin repair after UV damage from the sun.

Increase Energy

Chickpeas provide a steady release of energy because of their complex carbohydrates. Complex carbs are digested slowly, which helps maintain stable energy levels throughout the day. Plus, the iron in chickpeas—which we know supports to the transportation of oxygen—ensures that your brain and muscles get what they need to function efficiently. This can help enhance endurance to get you through the day.

Simple, Healthy Chickpea Recipes

 You can roast seasoned chickpeas to crispy perfection—a scrumptious snack and salad topper. Toss drained chickpeas straight into soups, salads, grain bowls, and pastas for added nutrients and texture. Or whip them together with fresh lemon juice, garlic, and tahini for velvety, homemade hummus, one of the best ways to make veggies more desirable. Chickpeas’ versatility also makes them a tasty and satisfying secret weapon for recreating classic bites sans meat. Case in point: chickpea salad sandwiches, chickpea “cookie dough” bites, and chickpea veggie burgers. 

A more recent phenomenon is the mainstream popularity of chickpea pasta, a good option for those with a gluten intolerance or anyone looking to boost the protein and fiber content of their bowl of pasta (Banza chickpea pasta has about twice the protein and four times the fiber of other wheat-based pastas out there). Not sure where to get started? Check out some of our favorite chickpea recipes below.

Spiced Rice With Crispy Chickpeas

Spice rice pairs with canned chickpeas as a delicious vegetarian main, but you can also make this meal as a side dish. The chickpeas taste like turmeric and are a crispy touch to an otherwise soft meal full of melted shallots and dates. You can also add pistachios for a pop of flavor.

Chickpea-Stuffed Sweet Potatoes

The only thing better than sweet potatoes is stuffed sweet potatoes—stuffed with chickpeas. This vegetarian meal is a great main or an easy snack. Just split open the potatoes, lightly mash them, and then fill them with cinnamon and cumin-spiced chickpeas.

Smoky Roasted Chickpeas

Chickpeas are also delicious on their own. You don't need to mix them with much. Try, for example, roasted chickpeas as a golden, crispy, and salty snack.

Spiced Chicken and Chickpea Soup

Chicken soup makes for an easy and delicious meal any time. But don't just go with the traditional kind of chicken soup. Add some chickpeas for added crunch and comfort. They absorb the warm spices and ginger for an extra punch of flavor.