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White chickpeas Calories
Plant-based protein and fiber source, rich in iron and folate
CALORIES
GI
POTASSIUM
FIBER
White chickpeas Nutrition Facts
Selected: 100 g
164
KCAL / 100G
Carbs
27.4g
· 65%
Protein
8.9g
· 21%
Fat
2.6g
· 14%
Fiber
7.6g
White chickpeas Vitamins & Minerals
Vitamins
Folate
172µg · 43% DV
B1
0.12mg · 10% DV
B6
0.14mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
168mg · 24% DV
Zinc
2mg · 18% DV
Iron
3mg · 17% DV
White chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White 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 White chickpeas Contain Allergens?
No known major allergens
Which Diets Is White 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
White chickpeas Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.58g
POLYUNSATURATED
1.16g
Omega 6:3 ratio 19.3:1
Above the ideal 4:1 (19.3:1).
Foods Similar to White chickpeas
White chickpeas — Frequently Asked Questions
Why should white chickpeas be soaked before cooking?
Soaking helps the chickpeas cook more evenly and usually shortens cooking time. It may also reduce some compounds that can contribute to gas and bloating in sensitive people.
How can I make chickpeas easier to digest?
Rinse them well, soak them for several hours or overnight, discard the soaking water, and cook them in fresh water. If you do not eat legumes often, start with a smaller serving and increase it gradually.
Why are my chickpeas still hard after cooking?
Older dried chickpeas, hard water, or insufficient soaking can make them slow to soften. Add acidic ingredients such as tomatoes, lemon juice, or vinegar after the chickpeas have become tender.
Should canned white chickpeas be rinsed?
Yes. Drain and rinse canned chickpeas under running water to remove the canning liquid, improve their flavor, and reduce some of the added salt if present.
How long do cooked white chickpeas last in the refrigerator?
Store cooked chickpeas in an airtight container in the refrigerator and use them within 3 to 4 days. Discard them if they develop an off smell, a slimy texture, or visible mold.
Can cooked white chickpeas be frozen?
Yes, cooked chickpeas freeze well once fully cooled and portioned into sealed containers or freezer bags. Thaw them in the refrigerator or add them straight to soups and stews.
Is it useful to eat chickpeas with vitamin C-rich foods?
Yes. Chickpeas provide plant-based iron, and pairing them with vitamin C-rich foods such as lemon, peppers, parsley, or tomatoes can support iron absorption.
What can I pair with white chickpeas for a satisfying meal?
Combine them with vegetables, herbs, and a whole grain such as bulgur, brown rice, or whole-grain bread. Tahini, olive oil, yogurt, or a lemon dressing can add flavor and make the meal more filling.
Are chickpeas better before or after a workout?
A large chickpea meal immediately before exercise may feel heavy because it is high in fiber. They are often more comfortable after training or as part of a balanced meal a few hours before activity.
Do chickpea skins need to be removed?
No, removing the skins is not necessary and the skins contribute fiber. Peeling is mainly useful when you want exceptionally smooth hummus or prefer a softer texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.