Are Canned Chickpeas Considered Ultra-Processed?

November 28, 2025 •

4 min read

According to the NOVA food classification system, canned vegetables and legumes like chickpeas are typically classified as processed foods, not ultra-processed. This is because they undergo a minimal degree of industrial processing primarily for preservation, which differs significantly from the extensive modifications found in truly ultra-processed products.

Quick Summary

This article explains why canned chickpeas are generally considered processed, not ultra-processed, based on standard food classification systems. It breaks down the processing involved, compares canned and dried chickpeas, and provides tips for incorporating them into a healthy diet.

Key Points

NOVA Classification: The NOVA system distinguishes between processed (Group 3) and ultra-processed (Group 4) foods, with canned chickpeas falling into the less-processed Group 3.
Minimal Processing: The canning process for chickpeas primarily involves cooking, sealing, and adding water, salt, and safe preservatives, which is not considered 'ultra-processing'.
Nutrient-Dense: Despite being canned, chickpeas retain their high nutritional value, providing a rich source of plant-based protein, fiber, and important minerals.
Reduce Sodium: Most canned chickpeas are higher in sodium, but this can be significantly reduced by simply draining and rinsing them with water.
Healthy Convenience: Canned chickpeas offer a convenient and cost-effective way to incorporate a nutrient-rich legume into your diet without extensive preparation.
Additives are Safe: Preservatives like citric acid in canned chickpeas are generally recognized as safe by food regulatory bodies and serve essential safety functions, like preventing botulism.

Understanding the NOVA Food Classification System

To determine if canned chickpeas are considered ultra-processed, it's essential to understand the NOVA food classification system, a widely used framework for grouping foods based on the nature, extent, and purpose of their processing. The system divides foods into four categories:

NOVA Group 1: Unprocessed or Minimally Processed Foods. These are natural foods, such as fresh vegetables, fruits, legumes, nuts, meat, and eggs, that have been altered only minimally through processes like cleaning, drying, or grinding without adding new ingredients.
NOVA Group 2: Processed Culinary Ingredients. These are substances like salt, sugar, oils, and vinegar derived from Group 1 foods through processing methods like pressing, refining, or milling.
NOVA Group 3: Processed Foods. This category includes simple products made by adding Group 2 ingredients (like salt) to Group 1 foods. Examples include canned vegetables, salted nuts, and simple breads. Canned chickpeas fall squarely into this category.
NOVA Group 4: Ultra-Processed Foods (UPF). These are industrial formulations made from multiple ingredients, including many additives and substances not typically used in home cooking, such as flavors, colorings, emulsifiers, and artificial sweeteners. UPFs are designed to be highly palatable and profitable, and include items like sugary drinks, packaged snacks, and many ready meals.

The Canning Process for Chickpeas

The process of canning chickpeas is what places them in the 'processed' category. The steps typically include cleaning, sorting, heating, and adding a liquid solution, which often contains water, salt, and sometimes citric acid or EDTA to aid in preservation and color retention. The contents are then sealed and heated at high temperatures to destroy bacteria and ensure a long shelf life, a process known as retort canning. This level of processing is distinct from the extensive industrial formulation of ultra-processed foods.

Canned vs. Dried Chickpeas: A Comparison

While both canned and dried chickpeas are excellent, nutrient-dense legumes, their processing and final characteristics differ.


Feature	Canned Chickpeas	Dried Chickpeas
Processing	Cooked, sealed with water, salt, and preservatives. Retort canning ensures shelf stability.	Minimally processed (dried). Requires soaking and cooking at home.
Convenience	Highly convenient; ready to use after a quick rinse.	Less convenient; requires pre-planning for soaking and cooking.
Sodium Content	Typically higher due to added salt for preservation. Rinsing can significantly reduce sodium.	No added sodium, allowing for complete control over seasoning.
Nutritional Profile	Very similar to home-cooked. Some nutrients, like folate, may be slightly lower.	Generally higher in some key nutrients and fiber due to less processing.
Flavor & Texture	Can be slightly softer with a tinny aftertaste.	Often creamier texture and richer, earthier flavor.
Cost	Generally more expensive per serving than dried chickpeas.	More cost-effective per serving in the long run.

Why Canned Chickpeas Are a Good Option

Despite being a processed food, canned chickpeas offer numerous benefits, making them a valuable part of a healthy diet. They are a fantastic source of plant-based protein, dietary fiber, and various minerals like iron and folate. The high fiber and protein content can promote feelings of fullness, support digestive health, and help regulate blood sugar levels. For individuals with limited time for meal preparation, canned chickpeas are a budget-friendly and quick-to-use alternative to dried versions.

Furthermore, the addition of ingredients like citric acid is generally recognized as safe (GRAS) by the FDA and serves a specific function, such as acting as a preservative and preventing botulism. Any concerns about high sodium content can be addressed by rinsing the chickpeas thoroughly under running water.

Conclusion: Processed, Not Ultra-Processed

In summary, canned chickpeas are not considered ultra-processed. They belong to the 'processed' category under the NOVA classification system because their processing is limited to canning and the addition of minimal ingredients for preservation, rather than involving the complex industrial formulations found in UPFs. While dried chickpeas offer slight advantages in flavor, texture, and sodium control, canned chickpeas remain a highly nutritious, convenient, and affordable food. Rinsing them before use can further reduce sodium content, allowing them to be a healthy and versatile addition to any diet. Choosing canned chickpeas for quick meals or cooking dried chickpeas from scratch are both valid and healthy approaches, depending on your time and preference.

Can ultra-processed foods be part of a healthy diet?

Yes, some ultra-processed items, like whole-grain bread, may still offer nutritional value, but generally, a healthy diet involves reducing intake of UPFs high in fat, sugar, and salt.

Is the BPA from cans a health risk?

Bisphenol A (BPA), an industrial chemical found in can linings, can potentially leak into food, though the FDA deems low levels safe; opting for BPA-free cans is an option.

How can I learn more about food processing and nutrition?

For more information on the distinctions between different food processing levels and their nutritional implications, the Academy of Nutrition and Dietetics offers valuable resources. [https://www.eatright.org/food/food-groups/protein-foods/all-about-chickpeas]

Frequently Asked Questions

Processed foods are made by adding simple ingredients like salt or sugar to whole foods, such as canned beans or cheese. Ultra-processed foods are industrial formulations with multiple additives, flavorings, and emulsifiers not used in home cooking.

To reduce the sodium content, drain the chickpeas from the canning liquid and rinse them thoroughly under running water before using them in your recipe.

The nutritional value is very similar between canned and dried chickpeas. While some nutrients like folate might be slightly lower in canned versions, they remain an excellent source of protein and fiber.

Common ingredients include water, salt, and preservatives such as citric acid or disodium EDTA to maintain freshness and color.

The U.S. Food and Drug Administration (FDA) recognizes manufactured citric acid as 'generally recognized as safe' (GRAS) for use in food products.

Yes, the liquid, known as aquafaba, can be whipped and used as a vegan egg-white substitute for applications like meringues or whipped toppings.

Look for a long list of ingredients on the label, especially substances you wouldn't typically use at home, such as artificial sweeteners, emulsifiers, or flavorings.