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Canned Chickpeas Calories
Plant protein, fiber, vegan, convenient
CALORIES
GI
POTASSIUM
FIBER
Canned Chickpeas Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
19.8g
· 65%
Protein
6.3g
· 21%
Fat
1.9g
· 14%
Fiber
5.2g
Canned Chickpeas Vitamins & Minerals
Vitamins
B6
0.13mg · 8% DV
Folate
33µg · 8% DV
Biotin
2.2µg · 7% DV
B1
0.07mg · 6% DV
Minerals
Phosphorus
92mg · 13% DV
Iron
2mg · 11% DV
Sodium
240mg · 10% DV
Zinc
1mg · 9% DV
Canned Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Canned Chickpeas Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Canned Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Canned Chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Canned Chickpeas Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
Foods Similar to Canned Chickpeas
Canned Chickpeas — Frequently Asked Questions
Should canned chickpeas be rinsed before eating?
Yes, rinsing them is usually a good idea. It can wash away excess sodium and the canning liquid’s taste, giving a cleaner flavor and texture.
Can you eat canned chickpeas without cooking them?
Yes, canned chickpeas are already cooked, so they can be eaten straight after draining and rinsing. Many people use them directly in salads, wraps, and dips.
Are canned chickpeas nutritionally very different from dried chickpeas?
Not dramatically, because both come from the same legume. The main differences are convenience, sodium content, and texture rather than a completely different nutrition profile.
Do canned chickpeas cause bloating or gas?
They can in some people, since chickpeas contain fermentable carbohydrates. Rinsing them, starting with a smaller portion, and pairing them with digestive spices may help.
How long do canned chickpeas keep after opening?
Once opened, transfer them out of the can and store them in a sealed container in the fridge. They are best used within about 3 to 4 days.
Can canned chickpeas be frozen?
Yes, they freeze well if drained and portioned first. The texture may soften slightly after thawing, so they work especially well in soups, stews, and hummus.
Are canned chickpeas better before or after a workout?
They are often better away from intense exercise because their fiber may feel heavy right before training. After a workout, they fit well in a balanced meal with easy-to-digest carbs and another protein source if needed.
What foods pair well with canned chickpeas?
They pair especially well with grains, olive oil, lemon, yogurt alternatives, herbs, and chopped vegetables. These combinations make them more filling and easy to turn into a quick meal.
Are canned chickpeas unhealthy because they are processed?
No, processed does not automatically mean unhealthy. Canned chickpeas are a practical legume option, but it is smart to choose versions with simple ingredients and not too much added salt.
Who should be careful with canned chickpeas?
People on sodium-restricted diets, those with IBS, or anyone sensitive to legumes may need to be more cautious. Rinsing, using smaller portions, and checking personal tolerance can help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.