Chickpeas Health Benefits and Nutritional Details

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6 min read

Reviewed by: Dr. Dipa Rani

Chickpeas are nutritious and versatile legumes that are popular all over the world. Also termed garbanzo beans, chickpeas are widely grown and consumed in the Middle East along with other parts of the world. They have a grainy texture with a nutty taste and are a rich source of several nutrients.    

Let us discuss the health benefits and nutritional aspects of chickpeas in this post.

Why is Chickpeas Healthy?

Due to the presence of essential amino acids in them, chickpeas are termed complete protein. Amino acids act as building blocks of our body and help it function properly. They serve as a great alternative to meat for vegetarians and vegans.   

Chickpeas also contain vitamins and minerals such as iron, choline, magnesium, folate, and potassium. They are also equally loaded with vitamins like A, C, E, and K, among others. All these make them a healthy option. 

Nutrition Available in Chickpeas

Below are some nutrients available in Chickpeas:

1. Protein:

Plant-based protein is abundantly available in Chickpeas. Chickpeas contain all nine essential amino acids, making them a complete protein source. Essential amino acids are those that the body cannot produce on its own and must be obtained from the diet.

2. Fiber:

Chickpeas are also a good fiber source. Consuming one serving of chickpeas can allow you to obtain over 4% of the daily fiber requirement. 

3. Zinc:

Chickpeas are a good source of zinc too. Consuming half a cup of chickpeas can allow you to intake 1.3 mg of zinc. Zinc is a mineral that plays a significant role in strengthening the immune system and in healing wounds. 

4. Copper:

Chickpeas also have a sufficient amount of copper in them. 305 mcg of copper can be obtained from 100 grams of chickpeas. Copper is required by the body to make blood vessels and connective tissues. It is an excellent source of energy. Copper supports the nervous and immune systems and brain development, among other things. 

5. Magnesium:

One cup of cooked chickpeas offers over 78.72 mg of magnesium. Moreover, magnesium is important for our health as it helps in converting food into energy and regulates the nervous system. It also supports the creation of new proteins from amino acids. 

6. Iron:

Iron, which is another major requirement of the body, is abundantly available in chickpeas. Every cup of cooked chickpeas provides over 4.2 mg of iron. 

7. Potassium:

Potassium is another essential mineral required by the body, especially for the body tissues. It helps in maintaining normal fluid levels in your cells and aids in maintaining normal blood pressure. One cup of chickpeas can offer 477 mg of potassium.

The below table shows the nutritional components of 100g of chickpeas:

Nutritional components 

Value per 100g

Energy

378 Kcal

Total Fat

6.04 g

Proteins  20.47 g 
Total Carbohydrates  62.95 g
Fibre 17.4 g
Sugar  10.7 g
Iron  4.31 mg
Zinc  2.76 mg
Manganese  79 mg
Calcium  57 mg
Phosphorus  252 mg
Potassium  718 mg
Vitamin C 4.0 mg
Folate  557 micrograms
Vitamin K 9.0 micrograms
Niacin 1.541 mg
Sodium  24 mg
Copper  0.656 mg
Manganese  21.306 mg
Pantothenic acid 1.58 mg
Vitamin A 67 IU
Vitamin E 0.82 mg
Polyunsaturated lipids 2.73 g
Monounsaturated lipids 1.37 g

Benefits of Including Chickpeas in Your Diet

Below are some chickpeas benefits:

1. Nutrient-Rich:

Chickpeas are loaded with impressive amounts of nutrition. They provide moderate calories coming from carbohydrates and fats. They are rich in vitamins, minerals, fiber, and protein. Further, they are also a good source of manganese, vitamins, folate, and more.   

2. Keep your Stomach Full for a Long Time:

Fiber and protein in chickpeas (Kabuli Chana in Hindi) keep your stomach full for a long time by slowing digestion. It also lowers the calorie intake during meals. 

3. Plant Protein-Rich:

When it comes to plant protein, you get them in abundance from chickpeas. This makes chickpeas a healthy and good choice for vegetarians to serve as an alternative to meat. They support weight management and bone health.   

4. Support Weight Management:

As mentioned above, chickpeas keep the stomach full for a long duration because of the presence of fiber and protein. This filling effect helps in reducing calorie intake and helps maintain a healthy weight.

5. Help Regulate Blood Sugar:

Chickpeas are also effective in managing blood sugar levels in many ways. The glycemic index (GI) of chickpeas is relatively low, and GI marks how fast sugar levels increase after consuming food. Along with low GI, chickpeas are also rich in protein and fiber, which support managing sugar levels.

6. Support Digestion:

Being fiber-rich, Chickpeas benefit better digestion. Moreover, chickpeas mostly have soluble fiber, which helps in bowel movement. In addition, it also boosts the number of healthy bacteria in your stomach. 

7. Support Against Some Chronic Illnesses:

This legume is said to lower the chances of chronic diseases like cardiovascular ailments, cancer, Type 2 diabetes, etc. Minerals like potassium and magnesium support your heart health by limiting the risks of high BP. On the other hand, some research states that eating chickpeas regularly may reduce the chances of certain types of cancers.  

8. Enhances Brain Health:

The impressive nutrient levels of chickpeas are likely to boost brain functions. Chickpeas are an excellent source of choline, saline, zinc, and magnesium, which are likely to enhance brain functions.  

9. Limit Iron Deficiency:

Chickpeas have a good amount of iron in them, which helps in the generation of RBCs or red blood cells. Iron is also required for many other things like muscle metabolism, physical growth, etc. Overall, chickpeas ensure the proper iron requirement in the body.  

10. Can be Included in Diet Easily:

Lastly chickpeas are inexpensive and can be easily included in your diet. They are easily and readily available and can be consumed in various ways.  

Tips for Consuming Chickpeas

Here are some tips on how you can consume or include chickpeas in your diet. Chickpeas are available in the dried form as well as in the canned form to consume. Chickpeas can be used to make salads, soups, and stews or roasted to consume dry.  

Chickpeas are used to prepare hummus, which is a delicious dip staple in Middle Eastern countries. However, this dip is quite common and is found all over the world now.  

Chickpeas are dry-roasted to consume as a snack by baking them with several wonderful seasonings and roasting them until golden brown. Besides, there are numerous other ways to include chickpeas in your daily diet. 

Canned vs. Dried Chickpeas

Be it canned or dried, chickpeas are regarded as nutritious. However, make sure to purchase the canned variety that has no salt added to it. Chickpeas are generally budget-friendly legumes. However, the dried variety of chickpeas is more cost-effective as compared to the canned ones. You can soak the dried chickpeas before cooking and flavor them with seasonings, other vegetables, and herbs while cooking. Even if you buy the canned ones, try to buy the ones that are contained in ‘BPA-free’ jars.

Risks Involved in Consuming Chickpeas

Excess consumption of chickpeas may cause certain side effects. It may augment allergies among people with sensitive bodies. Excess consumption of chickpeas may also result in stomach pain and gas or bloating. As such, excess of nothing is good for the health and we already know it. However, consuming chickpeas in moderation may be beneficial for your health in many ways.

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To Sum Up

Chickpeas are healthy and are rich in several vitamins and minerals. They support managing weight and regulating blood sugar. They are also effective in reducing several chronic ailments. Overall, they are beneficial in numerous ways. 

However, you may note that with healthy eating and maintaining a healthy lifestyle, you must also stay prepared against diseases with an effective health insurance plan. A health plan covering major diseases, including critical diseases, is an excellent way to protect yourself and your family against major healthcare costs in the future.  

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FAQs: Health Benefits of Chickpeas

Are chickpeas a superfood?

As per the United Nations, chickpeas are officially termed a superfood because the legume is packed with antioxidants, vitamins, minerals, and more.

Are chickpeas good for losing weight?

Chickpeas are said to be great to consume for your weight loss program as they contain fiber that keeps your stomach full for a long time, making you less hungry.

What are the risks of eating chickpeas?

People with allergies to chickpeas may avoid it. Also, people with IBS or irritable bowel syndrome may avoid excess consumption to avoid irritating their gut.

Are there many varieties of chickpeas?

In India, chickpeas are available in two varieties- desi (local) and Kabuli. The Desi one comes with a thick seed coat, while Kabuli comes with a thinner seed coat.

What is black chana called in English?

Common names of black chana are Bengal gram and garbanzo beans.

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Feb 09, 2024
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