One half-cup serving of chickpeas has 6 grams of protein. For perspective, the Daily Value for protein is 50 grams per day. That’s a hefty serving of protein, btw.
Like most other plant protein sources, chickpeas are not a complete protein and do not contain all nine essential amino acids. Chickpeas are rich in some essential amino acids, including lysine and arginine, but lack the sulfur-containing amino acids, methionine and cystine. To overcome this, include a variety of plant-based protein sources in your diet - such as seeds, nuts, whole grains, lentils and beans - to ensure you get all nine essential amino acids.
Did you know that animal proteins don't contain fiber? Chickpeas provide 4 grams per half cup servings of fiber, a nutrient that can help lower cholesterol and improve gut health. Fiber is also connected to lowering the risk of heart disease.
Iron is a mineral needed to transport oxygen in the blood. Iron also plays a role in energy production and DNA synthesis. Though iron from plant foods can be more difficult to absorb, you can improve iron absorption by also eating foods that contain vitamin C, such as fruits and vegetables.
Studies show that chickpeas are a healthy addition to the diet. Legumes consumption has been linked to reductions in blood pressure, blood sugar, and cholesterol. Research also suggests swapping meat for protein-packed legumes like chickpeas may be beneficial for gut health, have a positive impact on longevity, and lower risk of diabetes and heart disease.
Chickpeas have a mild flavor and pair well with a variety of different foods. You can toss chickpeas with whole grains like farro or barley, or add chickpeas to salads for a plant-based protein boost.
Yes! Chickpeas, a type of legume, are a plant-based source of protein and provide about 7 grams of protein per half-cup cooked.
Yes, chickpeas are naturally wheat-free and gluten-free, making them a safe choice for individuals avoiding wheat or gluten.
No. Chickpeas are not a complete protein on their own. Pairing them with grains, like rice or quinoa, and eating a variety of plant foods, easily fills this gap.
Yes! Chickpeas are an excellent source of fiber, providing 6 grams per half-cup cooked, which is more than 20% of your daily needs!
Yes, garbanzo beans and chickpeas are the same food, and these two names are used interchangeably.
Sources
Carolina Schneider, MS RD
Nutritionist
Carolina Schneider, MS, RD is a Registered Dietitian and founder of Hungry for Plants. She specializes in plant-based nutrition and has followed a whole-food, vegan diet for nearly a decade. With a background in journalism, marketing and public relations, Carolina is adept in creating nutrition content for health and wellness companies that prioritizes the brand’s positioning to consumers. Her experience, combined with her passion and knowledge, equip her to help companies successfully communicate the nutritional benefits of their products to consumers. Originally from Brazil, Carolina is fluent in Portuguese, English and Spanish. Carolina received two degrees in Journalism and Public Relations, which have given her the tools to become a writer and excellent communicator. Additionally, Carolina has years of professional experience in marketing, specifically in the food industry, giving her the knowledge to help brands best position their products to reach new customers and improve brand loyalty. Carolina obtained her Master of Science degree in Nutrition & Dietetics, and is passionate about nutrition science and helping individuals improve health and wellbeing through food.
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