Are Chickpeas Healthy? Here's What a Dietitian Says (2024)

Whether you call them chickpeas or garbanzo beans, these little beige-colored gems are showing up everywhere. From chickpea pizza to chickpea flour, there are limitless ways to create delicious meals with them, but are chickpeas healthy? Let's explore!

Pictured recipe: One-Pot Coconut Milk Curry with Chickpeas

Chickpea Nutrition

In one word, yes, chickpeas are healthy. In fact, chickpeas are nutrition all-stars! These edible seeds of flowering plants from the Fabaceae family are also known as legumes or pulses. Other nutrition power players in the same family include lentils, peas and peanuts. These plants are known for their high concentration of vegetarian protein and fiber as well as key vitamins and minerals. This is the nutrition for a half cup of cooked chickpeas:

• 135 calories
• 7g protein
• 2g fat
• 22g carbohydrates
• 6g fiber
• 141mcg folate
• 2.4mg iron
• 239mg potassium

Chickpea Health Benefits

How do all of these nutrients contribute to good health? Let's start with fiber. A half cup of cooked chickpeas provides a whopping 6 grams of dietary fiber. Fiber is a nutrient proven to promote both gut and heart health. Looking for a satisfying meal? Add some chickpeas! The 7 g of protein you'll get from a half cup of cooked chickpeas can help prevent overeating, making consuming them a great strategy for weight management. Another bonus: Unlike meat, you won't get the saturated fat and cholesterol often associated with that protein. Beyond fiber and protein, chickpeas provide folate, a B vitamin necessary for protein metabolism, maintaining cell health and function and preventing birth defects. A half cup of canned chickpeas provides 141 micrograms of folate, helping you achieve about 35% of your daily needs (400 mcg/day). And let's not forget iron! This important mineral delivers oxygen to our brain and muscles. Chickpeas supply non-heme iron, so be sure to consume them with a source of vitamin C to increase absorption.

Canned vs. Dried Chickpeas

Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned. How? Because you can flavor them while they cook by adding aromatics such as onions, garlic and other herbs and spices.

Ways to Eat Chickpeas

Tessa Nguyen, RD, LDN, chef and dietitian agrees chickpeas are a great ingredient to stock in your kitchen. "They're a budget-friendly, versatile ingredient that can be used in many types of dishes and across diverse cuisines," she says. When it comes to enjoying them, Nguyen is all about roasting! "I love roasting them with some olive oil and spices. They're a crunchy snack I love to eat as is, or pop them in my bag for an on-the-go snack." Beyond snacking, chickpeas can be incorporated into many of the dishes you already enjoy. They're a great addition to salads, they're delicious when smashed on toast and are a yummy boost to soups, stews and chilis.