Chickpeas Health Benefits & nutrition

Chickpeas also called garbanzo beans is a legume based food which is high in protein. Is is largely used in India, middle-east countries, USA, Mexico etc.

Chickpeas Macros:

In 1 cup cooked peas

  • Calories: 268
  • Carbohydrates: 45g (15g fiber)
  • Protein: 15g
  • Fat: 4g
  • Carb:Protein =3:1

So this is not a lean source of protein as for 1gm protein you are getting 3gm of carbohydrate. But this is a good source of protein and fiber especially for vegetarians.

Chickpeas Nutrition:


  • Sodium 11mg
  • Potassium 447mg
  • Calcium 80mg
  • Iron 4.7mg
  • Magnesium 78mg
  • Phosphorous 276mg
  • Zinc 2.5mg
  • Copper 0.6mg
  • Manganese 1.7mg
  • Selenium 6.1mg


  • Vitamin K 6.6mcg
  • Thiamin 0.2mg
  • Riboflavin 0.1mg
  • Vitamin B6 0.2mg
  • Folate 282mg
  • Pantohtenic Acid 0.5mg

Benefits of Chickpeas:

1. Diabetic Friendly:

They have complex carbohydrates which are digested slowly by the body so they do not spike in insulin levels in the blood. So they are good for pre-diabetic people (who have diabetes). It reduces the sugar levels in the blood because of high fiber content.

2. Controls Blood pressure:

It has very low sodium content thus it do not cause an increase in the blood pressure levels plus it is also high in fiber this it helps in regulating blood pressure in the body.

3. Lowers Cholesterol:

If you have cholesterol problem then this will help you a lot. It helps in reducing the cholesterol levels as the fiber present in it is soluble fiber. So it reduces LDL levels which is bad cholesterol. Thus it reduces the risk of cardiovascular diseases and prevents the risk of heart stroke.

4. Strengthens Bones:

It is high in calcium and phosphorous thus helps in the development of strong and healthy bones. It also has vitamin K. If you have a deficiency of vitamin k in your diet then you are at the risk of a bone fracture. Thus it also prevents bone fracture.

5. Prevents Cancer:

If you are suffering from cancer then you need a very important mineral which is selenium. Selenium helps to detoxify the body and helps in destroying free radicals and prevents inflammation in the body. Also helps in reducing the cancer tumor.

6. Weight Loss:

It has a 3:1 carb to protein ratio which is good for muscle building and also for weight loss. Chickpeas are high in both protein and fiber so they make you full and help in curbing food craving and thus can aid in weight loss.

7. Improves Digestion:

They are high in fiber thus facilitating a healthy digestive system. Fiber promotes good bowel movement and reduces the risk of constipation and IBS (Irritable Bowel Syndrome). Fiber also helps in balancing the pH levels and bacteria in the gut thus improving digestion.

8. Rich in Vitamins and Minerals:

It is high in nutrition value and makes up for the deficiency of vitamins and minerals in the body especially for vegetarians who may be lacking essential vitamins and minerals. It provides essential vitamins and minerals to the body for proper functioning.

Facebook: Health Mutant

3 thoughts on “Chickpeas Health Benefits & nutrition

  1. This provides an amazing list of health where you can incorporate organic wholefood products all throughout. Very informative and useful viz a viz recent times where one should know what to have and what not. Two thumbs up to the author.

Leave a Reply

Your email address will not be published.Required fields are marked *