Chickpeas, Canned

Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Chickpeas FAQ

Table of Contents

• Are chickpeas gluten-free?
• Are chickpeas keto-friendly?
• Are chickpeas low FODMAP?
• Are chickpeas paleo-friendly?
• Are chickpeas high in protein?
• Are chickpeas high in carbs?
• Are chickpeas high in potassium?
• Are chickpeas high in histamine?
• Are chickpeas high in fat?
• Are chickpeas a good source of fiber?
• Are chickpeas high in cholesterol?
• Are chickpeas high in sugar?
• Are chickpeas high in magnesium?
• Are chickpeas high in sodium?
• Are chickpeas a good source of calcium?
• Are chickpeas a good source of iron?
• Are chickpeas high in lysine?
• Are chickpeas high in oxalate?
• Are chickpeas high in tyramine?
• Are chickpeas high in uric acid?
• Are chickpeas high in arginine?
• Are chickpeas high in phosphorus?
• Are chickpeas high in purines?
• Are chickpeas high in vitamin K?
• Do chickpeas contain estrogen?
• Is chickpea vegetarian?
• Are chickpeas good for fertility?
• Do chickpeas boost testosterone?
• Are canned chickpeas vegan?
• Are chickpeas high in lectins?
• Are chickpeas Whole30 approved?
• Are chickpeas kosher?

Are chickpeas gluten-free?

Yes, chickpeas are naturally gluten-free. However, it’s always important to check food labels as they can sometimes be processed in facilities that handle wheat and other gluten-containing grains, which could lead to cross-contamination.

Are chickpeas keto-friendly?

Chickpeas, like most legumes, contain a relatively high amount of carbohydrates, which makes them not ideal for a strict keto diet. A 1-cup serving of chickpeas contains approximately 32 grams of carbs, whereas a typical ketogenic diet limits daily carb intake to about 20 to 50 grams.

Are chickpeas low FODMAP?

Chickpeas can be a part of a low FODMAP diet if they are canned and drained, and consumed in small amounts. Serving size should be limited to 1/4 cup to keep FODMAP levels low. FODMAPs are types of carbohydrates that some people have trouble digesting, and can trigger symptoms in people with IBS or other similar issues.

Are chickpeas paleo-friendly?

In general, legumes are not included in the Paleo diet because they contain phytates and lectins – compounds that could interfere with nutrient absorption. Therefore, chickpeas are usually not considered paleo-friendly. However, some followers of the paleo principles argue that legumes can be part of a balanced diet if they are prepared properly, such as soaked and cooked to breakdown these compounds.

Are chickpeas high in protein?

Yes, chickpeas are considered a good source of protein. A one-cup serving of canned chickpeas contains approximately 12 grams of protein, which is around 10% of the recommended daily value for an average adult, depending on factors such as age, sex, and level of physical activity.

Are chickpeas high in carbs?

Yes, chickpeas are indeed high in carbohydrates. A one-cup serving of canned chickpeas contains about 32 grams of carbs which is about 12% of the recommended daily intake for the average adult (300 grams). Despite their high carb content, chickpeas are a good source of complex carbohydrates, which are more slowly digested and offer lasting energy, and fiber, which supports digestion and helps you stay full.

Are chickpeas high in potassium?

No, chickpeas are not high in potassium, but do contain some potassium. A one-cup serving of canned chickpeas contains approximately 346 milligrams of potassium. This constitutes about 7% of the recommended daily intake of 4,700 milligrams for adults.

Are chickpeas high in histamine?

Chickpeas are considered to be low in histamine. While histamine content can vary, there’s no widely accepted measure for high and low levels in food but canned chickpeas are generally suitable for those on low histamine diets. However, individuals with histamine intolerance might have differing levels of tolerance so should consider their own reactions when consuming chickpeas.

Are chickpeas high in fat?

No, chickpeas are not high in fat. A one-cup serving of canned chickpeas contains approximately 5 grams of fat, which is about 6% of the recommended daily value (65 grams for a 2000-calorie diet).

Are chickpeas a good source of fiber?

Yes, chickpeas are an excellent source of dietary fiber. A one-cup serving provides roughly 11 grams of fiber, which is approximately 38% of the recommended daily value (25 to 38 grams for a 2000-calorie diet).

Are chickpeas high in cholesterol?

No, chickpeas contain no cholesterol. Consuming foods like chickpeas that are low in fat and high in fiber can be beneficial to heart health.

Are chickpeas high in sugar?

No, canned chickpeas are not high in sugar. A one-cup serving contains 0 grams of sugar. The Dietary Guidelines for Americans recommends limiting calories from added sugars to less than 10 percent of total calories per day.

Are chickpeas high in magnesium?

Yes, chickpeas are high in magnesium. In fact, they are considered a good source of magnesium. A cup of chickpeas contains around 65 mg of magnesium. This amount is about 15% of the recommended daily intake (RDI) of magnesium, which is approximately 400mg for adults.

Are chickpeas high in sodium?

The sodium content in chickpeas can significantly vary depending on whether it’s canned or cooked from dried beans. Canned chickpeas tend to be higher in sodium due to added salt as a preservative. One cup of canned chickpeas may contain up to 700mg of sodium, which is roughly 30% of the recommended daily limit of 2300mg. To reduce the sodium content, you can thoroughly rinse canned chickpeas under water before eating or opt for dried chickpeas.

Are chickpeas a good source of calcium?

No, chickpeas are not a good source of calcium, but they do contain a moderate amount of calcium. A cup of canned chickpeas provides approximately 84mg of calcium, which contributes to around 6% of the recommended daily intake of 1000mg for adults.

Are chickpeas a good source of iron?

Yes, chickpeas are a good source of iron. A cup of canned chickpeas contains about 3mg of iron, which is approximately 17% of the recommended daily intake for adult women aged 19-50 years (18mg) and 33% for adult men and women over 50 (9mg). However, the type of iron found in chickpeas and other plant sources is non-heme iron, which is not absorbed as efficiently as the heme iron found in meat and fish. You can enhance iron absorption by consuming chickpeas with a source of vitamin C.

Are chickpeas high in lysine?

Yes, chickpeas are a good source of the amino acid lysine. One cup of canned chickpeas contains about 0.8 grams of lysine, which is around 30% of the daily recommended intake for an average adult.

Are chickpeas high in oxalate?

Chickpeas do contain oxalates, but they would not be considered high in oxalates compared to other plant-based foods. A half-cup serving of canned chickpeas contains about 10 to 15 milligrams of oxalates. For context, a low-oxalate diet typically consists of consuming less than 50 milligrams of oxalates per day.

Are chickpeas high in tyramine?

No, chickpeas do not contain high amounts of tyramine. Tyramine is most often found in aged, fermented, and cured foods. Chickpeas, being a legume and frequently consumed without undergoing extensive aging or fermenting processes, do not contain significant levels of tyramine.

Are chickpeas high in uric acid?

Chickpeas, like many legumes, do contain purines which your body can convert into uric acid, but they are considered a moderate-to-low source. The American Medical Association recommends that if you suffer from gout or kidney stones, it’s advised to intake only 100-150 milligrams of purines per day. One serving size (1 cup) of canned chickpeas contains about 57 milligrams of purines. It would be acceptable in a diet for those watching their uric acid levels, but should still be eaten in moderation.

Are chickpeas high in arginine?

Yes, canned chickpeas are relatively high in arginine. A 1-cup serving of canned chickpeas contains about 1.3 grams of arginine. As a guideline, your body usually requires about 2 to 6 grams of arginine per day.

Are chickpeas high in phosphorus?

Yes, canned chickpeas are a good source of phosphorus. A 1-cup serving of canned chickpeas provides roughly 192 mg of phosphorus, which is about 15% of the recommended daily intake of 700 mg for adults.

Are chickpeas high in purines?

Yes, chickpeas do contain purines, but they are considered a moderate-purine food. One cup of canned chickpeas contains approximately 100-200 mg of purines. While there is no formal recommended daily value for purines, individuals with conditions like gout or kidney stones, may be advised to limit their intake to less than 150 mg per day.

Are chickpeas high in vitamin K?

No, canned chickpeas are not a significant source of vitamin K. A one-cup serving of canned chickpeas contains 0 micrograms of vitamin K, compared to the recommended daily intake of 90 micrograms for adult females and 120 micrograms for adult males.

Do chickpeas contain estrogen?

Chickpeas do not contain estrogen, but they do contain phytoestrogens, plant-based compounds that can have estrogen-like effects in the body.

Is chickpea vegetarian?

Yes, chickpeas are a vegetarian food. They are a type of legume and are entirely plant-based.

Are chickpeas good for fertility?

Chickpeas can be beneficial for fertility because they are rich in nutrients essential for fertility such as folic acid and iron. A single cup of chickpeas contains around 60 micrograms of folate (15% of the daily Recommended Value) and 3 mg of iron (16% of the Daily Recommended Value).

Do chickpeas boost testosterone?

Chickpeas are not typically associated with boosting testosterone levels directly. However, they are high in protein and low in fat, promoting healthy weight maintenance which can help maintain healthy testosterone levels. They also contain zinc (2.5 mg per 164 g of chickpeas, which is about 23% of the Daily Recommended Value) and Vitamin D, both of which are linked to testosterone production. That said, a balanced diet and lifestyle are more critical for testosterone levels than individual foods.

Are canned chickpeas vegan?

Yes, canned chickpeas are vegan. They are a plant-based food and do not contain any animal products or by-products in their natural state.

Are chickpeas high in lectins?

Chickpeas, like many legumes, contain a moderate amount of lectins. However, these levels hugely decrease with cooking. Generally, canned chickpeas have been pre-cooked and are therefore safe to eat. Always ensure to heat your chickpeas properly before consuming.

Are chickpeas Whole30 approved?

No, chickpeas are not approved on the Whole30 diet. Despite their nutritional benefits, chickpeas fall under the category of legumes, which are off-limits on the Whole30 plan due to their potential gut-disrupting properties.

Are chickpeas kosher?

Yes, chickpeas themselves are kosher. However, you need to ensure that canned chickpeas are processed under kosher conditions and have a reliable kosher certification label, as some additives or processing methods might not be kosher. Always check the labeling for kosher certification.