Are Black Chickpeas a Carb or Protein: An In-Depth Nutritional Guide

December 8, 2025 •

4 min read

Per 100 grams, dried black chickpeas contain roughly 63g of carbohydrates and 20g of protein, according to some nutritional analyses. This makes them a fascinating nutritional subject, sparking the question: are black chickpeas a carb or protein? The truth is, they are a powerful combination of both, providing a balanced macronutrient profile.

Quick Summary

Black chickpeas, or kala chana, are a nutrient-dense legume rich in both complex carbohydrates for sustained energy and substantial plant-based protein for muscle repair. They also contain high fiber, essential minerals, and a low glycemic index, making them a healthy dietary choice.

Key Points

Dual Macronutrient Source: Black chickpeas are not strictly a carb or protein; they contain significant amounts of both, offering balanced nutritional value.
Primarily Carbohydrates: By weight, black chickpeas contain more carbohydrates than protein, primarily in the form of slowly digested complex carbs.
Rich in Plant-Based Protein: They are also a great source of plant protein, making them a staple for vegetarian and vegan diets.
Low Glycemic Index: Their high fiber and complex carb content results in a low GI, which helps regulate blood sugar levels effectively.
Not a Complete Protein Alone: For a complete amino acid profile, black chickpeas should be paired with whole grains or other legumes.
Higher in Key Nutrients: Black chickpeas often boast slightly higher fiber and protein compared to white chickpeas, along with more antioxidants.
Supports Overall Health: Beyond macros, they are rich in iron, folate, and other essential minerals that support digestion, weight management, and heart health.

The Dual Nature of Black Chickpeas: More Than a Single Macronutrient

Black chickpeas, also known as kala chana, are a staple in many cuisines, prized for their earthy flavor and robust nutritional profile. The common misconception that foods must be categorized as strictly 'carb' or 'protein' overlooks the reality of whole foods like legumes. In fact, black chickpeas offer a significant amount of both complex carbohydrates and plant-based protein, acting as a versatile fuel source for the body. This unique combination, along with a high fiber content, is what gives them a low glycemic index and provides numerous health benefits. Rather than being one or the other, they are an excellent example of a dual-purpose macronutrient powerhouse.

Carbohydrates: The Primary Energy Source

By weight, black chickpeas contain more carbohydrates than protein. These are not simple sugars but rather complex carbohydrates that are digested slowly, providing a steady release of energy. The presence of amylose, a component of the starch, further slows digestion, helping to prevent sharp spikes in blood sugar levels. This makes them an excellent food for sustaining energy and managing conditions like type 2 diabetes. The high fiber content is a critical part of the carbohydrate component, which feeds good gut bacteria and promotes digestive health.

Protein: The Essential Building Block

Despite being higher in carbs, the protein content in black chickpeas is substantial and of high quality for a plant-based source. For vegetarians and vegans, they are a valuable source of protein, essential for building and repairing muscle tissue. However, it is important to note that chickpeas are not a complete protein on their own. They contain almost all essential amino acids but are slightly deficient in methionine. This can be easily remedied by pairing them with complementary protein sources like whole grains (e.g., rice or quinoa) to create a complete amino acid profile.

Macronutrient Comparison: Black Chickpeas vs. White Chickpeas

When comparing the two common varieties, subtle nutritional differences appear. Black chickpeas often have a slightly higher protein and fiber content than their white counterparts, along with a richer profile of antioxidants due to their darker color.


Nutrient (per 100g, dry)	Black Chickpeas (Kala Chana)	White Chickpeas (Kabuli Chana)
Carbohydrates	Approx. 63g	Approx. 50g
Protein	Approx. 20g	Approx. 14.5g
Dietary Fiber	Approx. 12g	Approx. 12.5g
Glycemic Index (GI)	Approx. 28	Approx. 33

A Host of Other Health-Boosting Nutrients

Beyond the primary macros, black chickpeas are packed with a wide array of micronutrients crucial for overall health. A single serving can deliver a nutritional boost in several areas:

Minerals: Rich in iron, magnesium, potassium, and zinc, which are vital for everything from red blood cell production to nerve function.
Vitamins: A good source of B vitamins, especially folate, which is critical for cell growth and DNA synthesis.
Antioxidants: Their dark color signifies a high concentration of antioxidants like anthocyanins and other phytonutrients that help combat inflammation and oxidative stress.
Heart Health: The combination of soluble fiber, potassium, and magnesium helps manage cholesterol and blood pressure levels.

Incorporating Black Chickpeas into Your Diet

The versatility of black chickpeas makes them easy to integrate into many meals. They are sold dried and should be soaked overnight before cooking to improve digestion and reduce cooking time. Sprouting them further enhances their nutritional value.

Common Preparations:

Curries: A classic chana masala or ghugni recipe is a flavorful and protein-rich dish.
Salads: Boiled black chickpeas add texture and substance to any salad.
Snacks: Roasted and spiced black chickpeas are a crunchy, healthy alternative to chips.
Soups and Stews: They can be added to hearty soups and stews to increase fiber and protein content.

A word of caution: While beneficial, consuming large quantities of black chickpeas can lead to bloating or gas, especially for those unaccustomed to high-fiber diets. Moderation is key to enjoying their benefits without discomfort. You can find more information about incorporating legumes into a balanced diet from reliable sources like the Cleveland Clinic: Do I Need to Worry About Eating Complete Proteins?.

Conclusion: The Final Verdict

In conclusion, asking 'are black chickpeas a carb or protein?' oversimplifies a complex and nutrient-rich food. They are an excellent source of both, with complex carbohydrates providing sustained energy and plant-based protein supporting muscle health. Coupled with a high fiber content, low glycemic index, and rich array of vitamins and minerals, black chickpeas are a highly beneficial addition to a balanced diet. Whether you are vegetarian, vegan, or simply looking to add more nutritious whole foods to your meals, black chickpeas are a versatile and healthy option that delivers the best of both macronutrient worlds.

Frequently Asked Questions

Yes, black chickpeas can aid in weight loss due to their high fiber and protein content. These nutrients promote a feeling of fullness, which helps curb cravings and reduce overall calorie intake.

Black chickpeas have a low glycemic index (GI), typically around 28, which means they are digested slowly and cause a more gradual rise in blood sugar levels. This makes them a suitable food for those with diabetes.

While both are healthy, black chickpeas generally have slightly higher levels of protein and fiber than white chickpeas. They also contain more antioxidants, which gives them their darker color.

No, black chickpeas are not a complete protein source because they are low in the essential amino acid methionine. To form a complete protein, they should be paired with a grain, such as rice or quinoa.

To cook dried black chickpeas, you should soak them overnight. Afterward, you can boil them in a pressure cooker or saucepan until tender. They can then be added to curries, salads, or roasted as a snack.

Yes, black chickpeas are excellent for digestive health due to their high fiber content. The fiber adds bulk to stool and helps prevent constipation, promoting regular and healthy bowel movements.

As a high-fiber legume, black chickpeas can cause gas and bloating in some individuals, particularly if consumed in large amounts. Soaking and cooking them thoroughly can help minimize these effects.

Yes, black chickpeas are a good source of several other nutrients, including important minerals like iron, potassium, and magnesium, and vitamins such as folate and B6.