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White chickpeas (raw) Calories
Plant protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
White chickpeas (raw) Nutrition Facts
Selected: 100 g
364
KCAL / 100G
Carbs
60.7g
· 65%
Protein
19.3g
· 21%
Fat
6g
· 14%
Fiber
17.4g
White chickpeas (raw) Vitamins & Minerals
Vitamins
Folate
557µg · 139% DV
B1
0.48mg · 40% DV
B5
1.59mg · 32% DV
B6
0.54mg · 32% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
366mg · 52% DV
Iron
6mg · 33% DV
White chickpeas (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White chickpeas (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is White chickpeas (raw) 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
White chickpeas (raw) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.4g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 45:1
Above the ideal 4:1 (45:1).
Foods Similar to White chickpeas (raw)
White chickpeas (raw) — Frequently Asked Questions
Why shouldn’t raw white chickpeas be eaten as they are?
Raw chickpeas are very hard, difficult to digest, and contain natural compounds that can cause digestive discomfort. They should be soaked and fully cooked before eating.
Do white chickpeas really need soaking?
Yes, soaking helps them cook more evenly and usually shortens cooking time. It may also reduce some compounds linked to bloating and poor digestibility.
Should the soaking water be discarded?
Usually yes. Draining the soaking water and cooking in fresh water can help remove some of the substances that make legumes harder to digest.
How can I make chickpeas less likely to cause gas?
Soaking well, changing the soaking water, and cooking until fully tender are the most useful steps. Some people also find them easier to tolerate when cooked with cumin, fennel, or ginger.
Is a pressure cooker better than a regular pot for chickpeas?
A pressure cooker is usually faster and more convenient for dried chickpeas. A regular pot works too, but it takes longer and needs more attention.
When should salt be added while cooking chickpeas?
Many cooks prefer to add salt once the chickpeas have started to soften. The main priority is cooking them in enough water until they are fully tender.
How long do cooked chickpeas keep in the fridge?
Once cooled and stored in a sealed container, cooked chickpeas generally keep for about 3 to 4 days in the refrigerator. For longer storage, freezing works well.
Can cooked chickpeas be frozen?
Yes, cooked chickpeas freeze very well. Drain and portion them first so they are easy to use later in soups, salads, and stews.
What foods pair well with chickpeas for a more balanced meal?
Chickpeas pair well with grains, vegetables, and olive oil for a more filling and balanced meal. Vitamin C-rich foods such as lemon, tomatoes, or peppers can also support iron absorption from plant foods.
Who should be careful with chickpeas?
People with sensitive digestion, those new to legumes, or those following a low-FODMAP approach may need to be cautious. Starting with a small portion and increasing gradually is often easier on the gut.
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Nutrition data compiled from USDA FoodData Central and scientific sources.