Do Chickpeas Contain Vitamin K? Unpacking Their Nutritional Profile

November 29, 2025 •

3 min read

According to USDA data, one cup of cooked chickpeas provides 6.56 micrograms of vitamin K. While a moderate source, this confirms that chickpeas contain vitamin K, a nutrient essential for healthy blood clotting and bone mineralization.

Quick Summary

Chickpeas contain a small amount of vitamin K, contributing to daily intake but not acting as a primary source. This nutrient, alongside significant fiber, protein, and minerals, adds to their overall health benefits.

Key Points

Vitamin K Present: Chickpeas contain a moderate amount of vitamin K, with one cooked cup offering 6.56 micrograms.
Not a Primary Source: While beneficial, chickpeas are not a high-concentration source of vitamin K compared to leafy greens like kale and spinach.
Bone Health Support: The vitamin K in chickpeas assists with calcium absorption and bone mineralization, contributing to stronger bones.
Other Key Nutrients: Beyond vitamin K, chickpeas are rich in fiber, plant-based protein, folate, iron, and magnesium.
Dietary Versatility: Chickpeas can be easily added to various meals, including hummus, salads, and curries, enhancing their nutritional value.

Understanding the Vitamin K Content in Chickpeas

Yes, chickpeas, also known as garbanzo beans, do contain vitamin K. However, their contribution to your daily intake is modest, especially when compared to potent sources like dark, leafy greens. This fat-soluble vitamin plays a crucial role in several bodily functions, including proper blood coagulation and supporting bone density. Including chickpeas in a varied diet ensures a balanced intake of this important nutrient along with other significant nutritional benefits.

Vitamin K Types: K1 vs. K2

It's helpful to distinguish between the two main types of vitamin K. The vitamin K found in chickpeas is primarily vitamin K1, or phylloquinone, which is abundant in plant-based foods. Vitamin K2, or menaquinone, is found in animal products and fermented foods, like the fermented chickpeas used in some supplements. Therefore, while regular chickpeas are a source of K1, they are not a source of K2. For those seeking a K2 source from chickpeas, fermented varieties or supplements would be necessary.

How Chickpeas Compare to Other Vitamin K Sources

To put the vitamin K content of chickpeas into perspective, it's useful to compare it with other foods. While a cup of cooked chickpeas offers a decent amount, it's far outstripped by other vegetables. Here's a quick comparison:


Food (per 100g)	Vitamin K (mcg)	Percent Daily Value*
Kale (raw, 1 cup)	113 mcg	94%
Spinach (raw, 1 cup)	145 mcg	121%
Broccoli (boiled, 1/2 cup)	110 mcg	92%
Chickpeas (cooked, 100g)	6.56 mcg	~5%

*Based on a 120mcg DV for adults.

This table clearly illustrates that while chickpeas are part of a healthy diet, they shouldn't be your primary source of vitamin K if you have specific dietary needs for this nutrient. For a high intake, focusing on leafy greens is more effective. The fat-soluble nature of vitamin K means that cooking methods like boiling are unlikely to cause significant loss, though some nutrient variations can occur.

Beyond Vitamin K: The Broader Benefits of Chickpeas

The nutritional value of chickpeas extends far beyond their moderate vitamin K content. They are a powerhouse of essential vitamins, minerals, and other compounds that contribute significantly to overall health.

A list of key nutrients in chickpeas includes:

Dietary Fiber: A cup of cooked chickpeas contains approximately 12.5 grams of fiber, which is crucial for digestive health and can help regulate blood sugar levels.
Protein: As a plant-based protein source, chickpeas offer about 14.5 grams of protein per cooked cup, making them a staple in vegetarian and vegan diets.
Folate (Vitamin B9): With an impressive 282 mcg per cup, chickpeas are an excellent source of folate, which is vital for cell growth and DNA synthesis.
Minerals: They provide important minerals like iron, phosphorus, magnesium, and zinc, all contributing to various bodily functions, from energy production to immune health.

Incorporating Chickpeas into Your Diet

Adding chickpeas to your meals is simple and versatile. They can be a delightful and nutritious addition to many recipes, supporting a balanced and healthy eating plan. Consider these options:

Hummus: A classic dip made from blended chickpeas, tahini, lemon juice, and garlic. It's perfect with fresh vegetables or whole-grain pita bread.
Roasted Chickpeas: Toss chickpeas with oil and spices, then roast them until crispy for a crunchy, satisfying snack.
Curries and Soups: Add cooked chickpeas to curries, stews, and vegetable soups to increase their protein and fiber content.
Salads: Sprinkle them over a salad for added texture, protein, and nutrients. For example, a Mediterranean salad with cucumbers, tomatoes, and a light vinaigrette.
Substitutes: Use chickpea flour as a gluten-free alternative in baking or to make savory pancakes.

Conclusion

To answer the question, "do chickpeas contain vitamin K?", the answer is yes. However, they provide only a small fraction of the daily recommended intake compared to high-concentration foods like leafy greens. Their true nutritional strength lies in their rich content of dietary fiber, plant-based protein, and other essential minerals and vitamins, making them a valuable and versatile component of a healthy diet. For those managing vitamin K intake for specific health reasons, understanding that chickpeas offer a moderate amount is key. A balanced diet incorporating various food groups is the best strategy to ensure adequate intake of all essential nutrients.

For more detailed information on vitamin K and its functions, consult reliable sources such as the NIH Office of Dietary Supplements website.

Frequently Asked Questions

While chickpeas contain vitamin K, they are not considered a primary source. For example, a cup of cooked chickpeas provides far less vitamin K than a cup of raw kale or spinach.

Chickpeas contain vitamin K1, also known as phylloquinone, which is the type of vitamin K typically found in plant-based foods.

The vitamin K content can vary slightly based on processing and cooking methods. However, studies show both dried and canned chickpeas contain some vitamin K, with the raw form potentially having a higher amount. It's best to check specific nutritional data for accuracy.

The vitamin K in chickpeas plays a role in blood clotting and bone health. It aids in calcium absorption, which is vital for building and maintaining strong bones.

For higher levels of vitamin K, opt for dark, leafy greens such as kale, spinach, and collard greens. Other good sources include broccoli, Brussels sprouts, and soybeans.

Yes, fermented chickpeas, and products derived from them, can contain vitamin K2 (menaquinone). This type is different from the K1 found in regular, unfermented chickpeas.

Chickpeas are packed with nutrients, including high amounts of dietary fiber, plant protein, and folate. They are also a good source of essential minerals like iron, phosphorus, and magnesium.