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Raw Chickpeas Calories
High in protein and fiber, source of iron and folate
CALORIES
GI
POTASSIUM
FIBER
Raw Chickpeas Nutrition Facts
Selected: 100 g
364
KCAL / 100G
Carbs
60.7g
· 65%
Protein
19.3g
· 21%
Fat
6g
· 14%
Fiber
17.4g
Raw Chickpeas Vitamins & Minerals
Vitamins
Folate
557µg · 139% DV
Biotin
19µg · 63% DV
B1
0.48mg · 40% DV
B6
0.54mg · 32% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
366mg · 52% DV
Iron
6mg · 33% DV
Raw Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Chickpeas Processed?
NOVA 1
Unprocessed
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 Raw Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Raw 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
✓ Suitable
Low FODMAP
— Not suitable
Raw Chickpeas Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.4g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 38.6:1
Above the ideal 4:1 (38.6:1).
Foods Similar to Raw Chickpeas
Raw Chickpeas — Frequently Asked Questions
Is raw chickpea the same as regular chickpea?
Yes. Raw chickpeas are simply dried chickpeas before cooking or roasting, unlike roasted chickpeas sold as a snack.
Can you eat raw chickpeas as they are?
They are very hard and are usually not pleasant to eat straight from the bag. Soaking and cooking them is the usual way to make them easier to chew and digest.
Why can raw chickpeas cause gas or bloating?
Like many legumes, chickpeas contain fermentable carbohydrates that can be broken down by gut bacteria and produce gas. Soaking, discarding the soaking water, and cooking thoroughly may help reduce this effect.
How can you make chickpeas easier to digest?
Soaking them overnight and cooking them well usually improves digestibility. Starting with smaller portions can also help if you are not used to high-fibre legumes.
Can raw chickpeas be sprouted?
Yes, they can be sprouted if soaked and rinsed properly. Good hygiene matters, and any batch that smells off or turns slimy should be discarded.
Do raw chickpeas need soaking before cooking?
Soaking is not always strictly required, but it usually shortens cooking time and can improve texture. Many people also find soaked chickpeas gentler on digestion.
Are chickpeas better before or after a workout?
Because chickpeas are high in fibre, they may feel heavy right before exercise for some people. They are often better tolerated a few hours before training or after exercise as part of a balanced meal.
What foods pair well with chickpeas?
They work well with grains, olive oil, yogurt alternatives, herbs, and vegetables. Pairing them with vitamin C-rich foods like lemon or peppers can support iron absorption from plant foods.
How should raw chickpeas be stored?
Keep them in a cool, dry place in a sealed container away from moisture and direct light. Excess humidity can affect both texture and shelf life.
Who should be careful with chickpeas?
People with sensitive digestion, IBS-type symptoms, or those new to legumes may need to introduce them gradually. Their high fibre content can cause discomfort if intake increases too quickly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.