Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025
chickpeas canned
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Chickpeas (garbanzo beans, bengal gram), canned

🔥 137 Calories
💪 7g Protein
⚡ 20.3g Carbohydrates
🥑 3.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Chickpeas (garbanzo beans, bengal gram), canned
Energy density
Moderate
137 kcal per 100g
Macro energy profile
Carb-led
20% Protein · 59% Carbohydrates · 20% Fat
Glycemic profile
Low GI
GI 28 · GL 5
Notable signals
Low in sugarUSDA data

Nutritional Information

137
kcal/100g
Protein
7g
Carbohydrates
20.3g
Fat
3.1g
Glycemic Index:
28

About Chickpeas (garbanzo beans, bengal gram), canned

Chickpeas, also known as garbanzo beans or bengal gram, are legumes that have been cultivated for thousands of years, originating in the Middle East. They are a staple in Mediterranean and Middle Eastern cuisines, valued for their nutty flavor and versatility. Canned chickpeas provide a convenient option for incorporating this nutrient-dense food into your diet, offering a quick source of protein and fiber without the need for soaking or cooking.

Nutritionally, canned chickpeas are a powerhouse, containing approximately 137 calories per 100 grams, with 7 grams of protein, 20.3 grams of carbohydrates, and 3.1 grams of fat. They are an excellent source of dietary fiber, which aids digestion and promotes satiety. With their low glycemic index, chickpeas help maintain stable blood sugar levels, making them an ideal choice for those managing diabetes. Their rich nutrient profile supports overall health and makes them a popular ingredient in salads, soups, and as a meat substitute in various dishes.

Health Benefits

1. Rich in Protein: Chickpeas provide a significant amount of plant-based protein, essential for muscle repair and growth.
2. High in Fiber: Their high fiber content aids digestive health, promotes regularity, and can help control appetite.
3. Supports Heart Health: Chickpeas are low in saturated fat and contain heart-healthy nutrients, helping to lower cholesterol levels.
4. Stabilizes Blood Sugar: With a low glycemic index, chickpeas help maintain steady blood sugar levels, beneficial for diabetics.
5. Packed with Vitamins and Minerals: They are an excellent source of essential vitamins and minerals, including folate, iron, and magnesium.
6. Promotes Weight Management: The fiber and protein in chickpeas help promote feelings of fullness, aiding in weight control.
7. Anti-Inflammatory Properties: Chickpeas contain antioxidants that can help reduce inflammation in the body.
8. Supports Bone Health: They provide essential nutrients like calcium and magnesium, important for maintaining bone density.
9. Boosts Immune Function: The vitamins and minerals in chickpeas support a healthy immune system.
10. Versatile Ingredient: Chickpeas can be used in various dishes, making them easy to incorporate into a balanced diet.

Recommended Food Pairings

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1. Tahini: Combining chickpeas with tahini creates hummus, a creamy dip rich in flavor and nutrients.
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2. Spinach: Chickpeas and spinach make a nutritious salad, providing iron and fibrous benefits.
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3. Brown Rice: Pairing chickpeas with brown rice creates a complete protein source, ideal for vegetarians.
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4. Lemon: The acidity of lemon juice enhances the flavor of chickpeas, making them a refreshing addition to dishes.
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5. Cumin: This spice complements the nuttiness of chickpeas, commonly used in Middle Eastern dishes.

How to Consume

Serving size
150g, approximately 1 cup
Frequency
2-3 times per week
  • •1. Rinse canned chickpeas before use to reduce sodium content.
  • •2. Incorporate into salads for added protein and fiber.
  • •3. Use in soups and stews for a hearty texture.
  • •4. Blend with spices to make homemade hummus.
  • •5. Roast chickpeas for a crunchy snack alternative.

Selection & Storage

How to choose:

  • ✓1. Look for cans with no dents or damage to ensure quality.
  • ✓2. Check the expiration date to ensure freshness.
  • ✓3. Choose organic options if possible to avoid pesticides.
  • ✓4. Opt for BPA-free cans when available for health safety.
Storage
Store canned chickpeas in a cool, dry place. After opening, refrigerate in an airtight container.
Shelf life
3-5 days refrigerated after opening, 1-3 years unopened

Warnings & Contraindications

  • ⚠️Individuals with legume allergies should avoid chickpeas.
  • ⚠️Those with gastrointestinal issues may experience gas or bloating.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Ensure chickpeas are cooked or adequately prepared to avoid foodborne illness.

Frequently Asked Questions

How many calories does Chickpeas (garbanzo beans, bengal gram), canned have?

Canned chickpeas contain approximately 137 calories per 100 grams, making them a nutritious addition to meals without excessive calories.

Is Chickpeas (garbanzo beans, bengal gram), canned healthy?

Yes, canned chickpeas are healthy. They are rich in protein, fiber, vitamins, and minerals, contributing to digestive health, heart health, and overall wellness.

How should Chickpeas (garbanzo beans, bengal gram), canned be stored?

Store unopened canned chickpeas in a cool, dry place. After opening, transfer any leftovers to an airtight container and refrigerate for up to 5 days.

What are the benefits of eating Chickpeas (garbanzo beans, bengal gram), canned?

Eating canned chickpeas provides numerous benefits including high protein content, dietary fiber for digestion, and essential nutrients that support heart health and weight management.

How much Chickpeas (garbanzo beans, bengal gram), canned can I eat per day?

A recommended serving is about 150 grams per day, which fits well into a balanced diet and provides ample protein and fiber.

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