The simple answer is yes, chickpeas do count towards your 5 a day. However, there is a crucial caveat that often causes confusion: pulses, including chickpeas, can only contribute a maximum of one portion to your daily total, regardless of how much you eat. This rule applies even if you consume chickpeas in multiple meals throughout the day. It's important to understand this distinction to maximize the nutritional benefits of your diet.
The "One Portion" Rule Explained
Beans, peas, and lentils, collectively known as pulses, are nutritionally distinct from most other vegetables. While they are an excellent source of protein and dietary fibre, they contain a different mix and, in some cases, a lower density of certain vitamins and minerals compared to other fruits and vegetables. This is why health guidelines recommend capping their contribution at one portion. The goal of the 5 a day target is to encourage a wide variety of nutrients from a broad spectrum of plant-based foods, not just the protein-and-fibre-rich pulses.
To ensure a balanced intake, it is best to count your chickpea portion and then aim to get your remaining four portions from other fruits and vegetables. For example, if you have a chickpea curry, it counts as one portion. If you then add a side salad and some roasted vegetables, you can easily rack up additional portions from those different food sources.
What Constitutes a Portion of Chickpeas?
For chickpeas and other pulses, a standard adult portion is defined as three heaped tablespoons (or 80g when cooked). This makes it straightforward to measure out your serving, whether you are using canned or home-cooked chickpeas.
Practical ways to get your portion:
- Make your own hummus: Blend chickpeas with tahini, lemon juice, and olive oil for a delicious dip. A few heaped tablespoons served with vegetable sticks counts towards your daily goal.
- Add them to salads: A handful of chickpeas can add substance and protein to a leafy green salad, turning it into a more filling meal.
- Create a curry: Chickpeas are a classic ingredient in many curries, bulking them out and providing a great source of plant-based protein.
- Roast them for a snack: Toss cooked chickpeas with spices and a little oil before roasting them until crispy. This makes a healthier, fibre-rich alternative to potato chips.
Key Nutritional Benefits of Chickpeas
Beyond their contribution to the 5 a day count, chickpeas are a nutritional powerhouse packed with vitamins and minerals that offer several health advantages.
Nutrient-dense: Chickpeas provide a range of essential vitamins and minerals, including folate, iron, magnesium, and potassium.
Rich in plant protein: This makes them an excellent meat substitute and a vital food source for vegetarians and vegans. Combining them with grains like rice or quinoa can provide a complete protein profile.
High in dietary fibre: The high fibre content supports digestive health, promotes a feeling of fullness (satiety), which can aid in weight management, and helps regulate blood sugar levels.
Promotes heart health: The soluble fibre in chickpeas can help lower LDL ('bad') cholesterol, reducing the risk of heart disease.
Chickpeas vs. Other 5 a Day Food Categories
To illustrate why variety is so important, here's a comparison of how chickpeas measure up against other food types that contribute to your 5 a day.
| Food Category | Portion Size | How it Counts | Key Nutritional Differences |
|---|---|---|---|
| Chickpeas/Pulses | 3 heaped tbsp (80g) cooked | Counts as a maximum of one portion per day, regardless of amount. | Higher in protein and fibre; different mix of vitamins and minerals. |
| Fresh Vegetables | 80g (e.g., a handful of broccoli florets) | Each different vegetable can contribute a portion towards the five. | Excellent source of a wide variety of micronutrients, often with lower calorie density. |
| Fresh Fruit | 80g (e.g., 1 medium apple or 7 strawberries) | Each different fruit can count as a portion. | Rich in vitamins, antioxidants, and dietary fibre. Provides natural sugars. |
| Dried Fruit | 30g (e.g., 1 tbsp raisins) | Counts as one portion, but recommended for mealtimes due to high sugar concentration. | Concentrated source of nutrients and sugar; less filling due to lack of water. |
| Fruit/Veg Juice | 150ml | Counts as a maximum of one portion per day, regardless of quantity. | Concentrated in sugar and lacks the fibre of whole fruit, potentially impacting teeth. |
Conclusion
So, do chickpeas count as 5 a day? Yes, they absolutely do, but only as a single portion. This simple rule is a reminder of the core principle behind the 5 a day recommendation: variety is key. While chickpeas are incredibly nutritious and should be a regular part of your nutrition diet, relying on them for all your portions would mean missing out on the vast array of different vitamins, minerals, and other beneficial compounds found in a colourful mix of other fruits and vegetables. By understanding the guidelines, you can use chickpeas strategically as a delicious and filling component while diversifying your intake with other healthy plant foods to get your full five servings a day.
Visit the NHS website for more information on the 5 a day guidelines
Frequently Asked Questions
1. Can I count more than one portion of chickpeas if I eat them multiple times a day? No, beans and pulses can only contribute a maximum of one portion to your 5 a day, regardless of how much you consume in a single day.
2. How many heaped tablespoons of chickpeas equal one portion? Three heaped tablespoons of cooked chickpeas are considered one portion towards your 5 a day.
3. Do tinned chickpeas count towards 5 a day? Yes, tinned, cooked, and frozen chickpeas all count. It's recommended to choose those canned in water with no added salt or sugar.
4. Why do pulses only count once per day? Pulses are counted once because they have a different nutritional profile than many other fruits and vegetables, particularly a different mix of vitamins and minerals. The restriction encourages a varied intake.
5. Can you get a portion from hummus? Yes, the chickpeas in hummus count towards a portion. However, other ingredients like oil can affect the overall nutritional value, so it's always best to check the label or make your own.
6. Do chickpeas offer any health benefits besides contributing to my 5 a day? Absolutely. Chickpeas are high in fiber and protein, which aid digestion, help with weight management, and promote heart health by lowering bad cholesterol.
7. Do sweet potatoes count towards my 5 a day? Yes, unlike white potatoes which are a starchy food, sweet potatoes do count as one of your 5 a day.
