Do Chickpeas Have Too Much Carbs? The Nutritional Facts

November 25, 2025 •

3 min read

Chickpeas contain roughly 27 grams of carbohydrates per 100-gram serving. However, the high fiber and protein content changes how the body processes these carbohydrates. This makes them a nutritious choice for many diets.

Quick Summary

Chickpeas are a nutrient-dense legume with a significant carb count, but are low on the glycemic index. The high fiber and protein promote healthy blood sugar, and satiety, making them a versatile food for most diets.

Key Points

Total vs. Net Carbs: The fiber in chickpeas lowers their net carb content, which is different from simple carbs.
Low Glycemic Index: Chickpeas' high fiber and protein mean they have a low glycemic index, which helps manage blood sugar.
Satiety: The fiber and protein in chickpeas make you feel full, which can help control weight by reducing calorie intake.
Nutrient-Rich: Chickpeas have important vitamins and minerals, including iron, folate, and manganese.
Diet-Specific: Chickpeas are good for most diets, but those on a strict ketogenic diet need to watch portion sizes.
Metabolic Advantage: Chickpeas are slow to digest, which provides a metabolic advantage over refined grains, resulting in sustained energy and less impact on blood glucose.

Chickpeas: Understanding the Carbohydrate Content

To understand whether chickpeas have too many carbs, it's essential to look at the total and net carbohydrates. Total carbs include all carbohydrates in the food. Net carbs are the total carbs minus the fiber. Fiber doesn't significantly raise blood sugar.

A 100-gram serving of cooked chickpeas has about 27 grams of total carbs, with around 8 grams of fiber. This leaves roughly 19 grams of net carbs. This is a helpful figure for those watching their carb intake. The high fiber content is why chickpeas affect the body differently than refined carbs like white bread.

Benefits of Chickpeas: Fiber, Protein, and More

Chickpeas are beneficial because of the mix of protein and fiber.

Digestion: Fiber and protein slow down digestion. This means glucose from carbs is released gradually, preventing blood sugar spikes.
Blood Sugar: Studies show chickpeas can improve blood glucose control after meals. This is good for people with diabetes or those who want steady energy.
Satiety: Fiber and protein also make you feel full. This can help with weight management by reducing how many calories you eat.

Can Everyone Eat Chickpeas?

Chickpeas are a healthy carb source for most people, but it depends on the diet. For example, those on a strict ketogenic diet, which limits net carbs to 20-50 grams daily, would need to eat very small amounts of chickpeas. However, for a low-carb diet or as a healthier option instead of refined grains, chickpeas are a good choice.

Comparing Chickpeas to Other Carbs

Here's a comparison of chickpeas and other carbs.


Nutrient (per 100g cooked)	Chickpeas	Brown Rice	White Bread
Total Carbohydrates	~27g	~25g	~40g
Dietary Fiber	~8g	~1.5g	~2g
Net Carbs	~19g	~23.5g	~38g
Protein	~9g	~2.5g	~9g
Glycemic Index (GI)	Low (~36)	Medium (50-60)	High (70+)
Key Minerals	Iron, Folate, Manganese	Magnesium, Manganese	Low Nutrient Density

This shows that while chickpeas have carbs, the mix of high fiber, protein, and low GI makes them better than many other high-carb foods.

Ways to Add Chickpeas to Your Diet

Adding chickpeas to your diet is easy because of their nutritional benefits and versatility.

Hummus: Blended chickpeas make a protein-rich dip for vegetables or whole-grain crackers.
Salads: Add chickpeas to salads or bowls for fiber, protein, and texture.
Roasted Snacks: Roasting chickpeas with spices creates a crispy, healthy snack.
Soups and Stews: Chickpeas add heartiness and texture to soups, stews, and curries, while increasing the nutritional value.
Flour Alternatives: Chickpea flour can be used in gluten-free baking and cooking, providing more protein and fiber than traditional wheat flour.

Conclusion: Are Chickpeas High in Carbs?

Chickpeas have a moderate amount of carbohydrates, but they are not a food with "too many carbs" for a healthy diet. The high fiber and protein change how the body responds to them compared to refined carbs. This results in a low-glycemic food that helps with blood sugar, makes you feel full, and offers many nutrients. Most people can enjoy chickpeas as part of a healthy eating plan. The benefits of their carb profile and rich vitamins and minerals make them a valuable addition to any diet.

Consult reliable sources like the NIH for detailed nutritional information on chickpeas.

Final Thoughts

Whether chickpeas are right for your diet depends on your goals. For those wanting to replace simple carbs with a nutrient-rich option, chickpeas are a great choice. They show that not all carbs are the same, and a food's complete nutritional profile is what truly matters.

Key Takeaways on Chickpeas and Carbs

It's a misconception to judge chickpeas only on their total carbs. The high fiber and protein mean the net carbs are lower, and the glycemic impact is minimal. This makes them a healthy, filling choice for most people.

Beyond Carbs: Nutritional Benefits of Chickpeas

Chickpeas are rich in essential nutrients like manganese, folate, iron, and magnesium, contributing to overall health.

Frequently Asked Questions

Total carbs are all carbohydrates, while net carbs are total carbs minus fiber. Chickpeas have high fiber, so their net carb count is much lower and affects blood sugar.

Yes, chickpeas have a low glycemic index due to their fiber and protein. They help control blood sugar by slowing down glucose absorption, making them good for diabetes management.

Keto diets limit daily net carbs to 20-50 grams. A serving of chickpeas can take up a large portion of this, making it hard to include them regularly.

Canned chickpeas usually have slightly fewer carbs and more water than dried ones. Check the nutrition label for exact numbers.

Combine chickpeas with healthy fats, like olive oil in hummus, or other fibrous vegetables and proteins to slow down carbohydrate absorption.

Yes, the fiber and protein in chickpeas make you feel full. This can help you eat fewer calories and manage your weight.

Alternatives include cauliflower, edamame, and black soy beans.