How Healthy Are Chickpea Chips? The Crunchy Truth

November 12, 2025 •

4 min read

While standard potato chips offer little nutritional value, chickpea chips are often marketed as a healthier alternative with more fiber and plant-based protein. However, the real question for discerning snackers is: how healthy are chickpea chips and do store-bought varieties truly live up to the hype?

Quick Summary

This article examines the health profile of chickpea chips, comparing their benefits like high protein and fiber against potential drawbacks such as excess sodium and fat found in some packaged versions, while offering guidance for healthier choices.

Key Points

High in Fiber and Protein: Chickpea chips typically contain more fiber and protein than potato chips, promoting satiety and aiding digestion.
Nutrient-Dense Base: The foundation of chickpea chips is a legume rich in essential vitamins and minerals, including iron, folate, and magnesium.
Commercial Brands Vary: Be cautious of store-bought chickpea chips, as many contain high levels of sodium, saturated fats, and unwanted additives that reduce their health benefits.
Potential for Bloating: Due to indigestible oligosaccharides, some people may experience bloating, but this can be reduced by soaking and rinsing chickpeas thoroughly.
Homemade is Healthiest: Making your own chickpea chips at home gives you complete control over ingredients, allowing for a genuinely healthy, low-sodium, and low-fat snack.

The Nutritional Power of the Chickpea Base

At its core, a chickpea chip is made from the humble garbanzo bean, a legume with an impressive nutritional profile. Chickpeas are naturally rich in several key nutrients that contribute to a healthier snack option. Primarily, they are a great source of both protein and dietary fiber, which work together to promote a feeling of fullness and support digestive health. This satiety can help in weight management by reducing overall calorie intake throughout the day.

Beyond protein and fiber, chickpeas also provide a significant amount of essential vitamins and minerals. These include folate (vitamin B9), iron, phosphorus, and manganese. For individuals following a vegan or vegetarian diet, the iron content in chickpeas is particularly valuable for preventing deficiencies. The mineral content further supports everything from blood sugar regulation to brain and nerve function.

Potential Pitfalls of Packaged Chips

While the base ingredient is solid, the healthiness of chickpea chips is heavily dependent on how they are processed. Many store-bought varieties can undermine the natural benefits of chickpeas by adding excessive amounts of sodium, saturated fats, and refined starches. The addition of these ingredients can turn a potentially healthy snack into one that rivals or even exceeds the unhealthy metrics of its potato counterpart. For instance, some brands use less nutritious vegetable oils, contributing to higher levels of saturated fat. A high-sodium content is another common issue, with some products containing more than 600mg per 100g serving.

Decoding the Ingredient Label

To ensure you are choosing a genuinely healthy product, it is crucial to read the nutritional information panel carefully. A short and simple ingredient list is often a good indicator. Look for products where chickpea flour is the main ingredient and avoid those with long lists of unpronounceable additives, starches, or preservatives. Additionally, compare the sodium and saturated fat content per serving across different brands to find the best option. Many newer brands focus on minimal processing and cleaner ingredients, making them a much better choice.

Comparison: Chickpea Chips vs. Potato Chips


Feature	Chickpea Chips	Potato Chips
Protein	Higher (often plant-based)	Lower
Fiber	Higher (promotes fullness)	Very low
Fat	Can be lower, especially if baked	Often higher due to frying
Sodium	Varies widely by brand; can be very high	Varies by brand; often high
Nutrients	Good source of iron, folate, magnesium	Limited nutritional value
Glycemic Index	Often lower, supporting blood sugar management	High (rapid blood sugar spike)

The DIY Approach: Baking Your Own Chips

For the ultimate control over ingredients, making chickpea chips at home is the best route. It allows you to eliminate unhealthy additives, manage the amount of oil and salt, and experiment with different healthy seasonings. All you need is chickpea flour (also called besan or gram flour), water, a little olive oil, and your choice of spices like cumin, paprika, or garlic powder.

Simple Steps for Homemade Chips

Combine: Mix chickpea flour, water, salt, and spices to form a smooth batter.
Roll Out: Spread the batter into a thin layer on a parchment-lined baking sheet. For extra crispiness, aim for a very thin layer.
Bake: Bake in a preheated oven until golden and crispy.
Cool: Let the chips cool completely on the tray, as they will continue to crisp up as they cool.

Tackling Bloating: A Common Concern

A potential downside associated with eating chickpeas is digestive discomfort, such as bloating and gas. This is caused by indigestible sugars called oligosaccharides. The good news is that with proper preparation, this effect can be mitigated. Soaking dried chickpeas overnight and then discarding the water before cooking helps to reduce these compounds significantly. For canned chickpeas, a thorough rinsing before consumption serves a similar purpose. Furthermore, for those who regularly consume chickpeas, the body often adapts over time, and symptoms may subside.

Conclusion: A Healthier Choice with a Catch

So, how healthy are chickpea chips? The answer depends entirely on the product you choose. When made with minimal, wholesome ingredients, chickpea chips offer a genuinely healthy, nutrient-dense snack with more fiber, protein, and minerals than traditional potato chips. They can be a great alternative for those managing weight, blood sugar, or seeking gluten-free options. However, consumers must be vigilant and check nutrition labels, as many commercial brands are high in sodium and unhealthy fats. For the healthiest option, making homemade chickpea chips provides full control over the ingredients and preparation method. By making informed choices, you can enjoy the satisfying crunch and flavor of chickpea chips without sacrificing your health goals.

For more in-depth information on the nutritional benefits of chickpeas, you can consult resources like Healthline's article on the subject.

Frequently Asked Questions

Yes, chickpea chips are naturally gluten-free because they are made from chickpea flour, not wheat. However, it is always wise to check the packaging to ensure no cross-contamination has occurred during production.

Chickpea chips are generally a healthier alternative due to higher protein and fiber content, which helps you feel full longer. They often have less fat, especially if baked instead of fried, though you should check sodium content as it can be high in both types.

Yes, because the higher fiber and protein content promotes satiety, eating chickpea chips in moderation can help reduce overall calorie intake and support weight management efforts.

Chickpeas contain oligosaccharides, a type of carbohydrate that is difficult for some people to digest. As gut bacteria ferment these sugars, it can cause gas and bloating. This effect can be reduced by properly preparing the chickpeas.

Yes, making homemade chips is often the healthiest option, as it allows you to control the amount of sodium and unhealthy fats used. It's a simple process involving chickpea flour, water, and baking.

Chickpea flour, besan, and gram flour are essentially the same product—ground chickpeas. Besan flour, specifically, is a very fine version of chickpea flour that is commonly used in Indian cuisine.

Look for a short ingredient list with chickpea flour listed first, and check for lower values of sodium and saturated fat. Brands with minimal additives and healthier oils are preferable.