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Raw fresh chickpeas Calories
Source of plant protein and fiber
CALORIES
GI
POTASSIUM
FIBER
Raw fresh chickpeas Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
20.8g
· 66%
Protein
6.4g
· 20%
Fat
1.9g
· 14%
Fiber
5.8g
Raw fresh chickpeas Vitamins & Minerals
Vitamins
Folate
172µg · 43% DV
B1
0.2mg · 17% DV
B6
0.14mg · 8% DV
B5
0.29mg · 6% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
168mg · 24% DV
Zinc
2mg · 18% DV
Iron
3mg · 17% DV
Raw fresh chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw fresh 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 fresh chickpeas Contain Allergens?
No known major allergens
Which Diets Is Raw fresh chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw fresh chickpeas Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
Foods Similar to Raw fresh chickpeas
Raw fresh chickpeas — Frequently Asked Questions
Can raw fresh chickpeas be eaten raw, or should they be cooked?
Some people eat fresh chickpeas raw, but light cooking is usually easier on digestion and may reduce stomach discomfort. If you have a sensitive gut, cooked is the safer choice.
Does boiling fresh chickpeas ruin their nutrition?
Boiling can reduce some water-soluble vitamins, but fresh chickpeas still remain a useful source of fibre, carbohydrates, and plant protein. Gentle cooking helps preserve both texture and nutritional quality.
Why do fresh chickpeas cause gas for some people?
Like other legumes, they contain fermentable carbohydrates that can lead to gas and bloating in some people. Starting with a small portion and cooking them well may help.
What is the practical difference between fresh chickpeas and dried chickpeas?
Fresh chickpeas are softer, slightly sweeter, and cook much faster. Dried chickpeas are firmer, usually need soaking, and have a more concentrated flavour.
What foods pair well with fresh chickpeas for a balanced meal?
They work well with whole grains, yogurt, or olive oil-based vegetable dishes for a more filling meal. Lemon, herbs, and fresh vegetables also complement their flavour.
Are fresh chickpeas better before or after a workout?
Because they contain fibre, a large portion right before exercise may feel heavy for some people. They often fit better after training as part of a meal with both carbs and protein.
Do fresh chickpeas make you gain weight?
No single food causes weight gain on its own; overall intake and portion size matter most. The fibre in fresh chickpeas may actually help with fullness.
How long do fresh chickpeas keep in the fridge?
In their pods, they usually keep for a few days in the refrigerator. Once shelled, they are best stored in an airtight container and used promptly.
Can fresh chickpeas be frozen?
Yes, blanching them briefly before freezing usually helps preserve texture and flavour. After thawing, they work well in soups, salads, and cooked dishes.
Who should be careful with fresh chickpeas?
People with legume sensitivity, IBS-type symptoms, or low tolerance for high-fibre foods may need to be cautious. Small portions are a sensible starting point.
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Nutrition data compiled from USDA FoodData Central and scientific sources.