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Chickpeas are a plant-based protein that should be a staple in your pantry. These hearty legumes are an affordable, convenient and nutritious food that adds protein and fiber to basically any meal. Although they are often labeled as a bean, they are actually a pulse — the edible part of the legume plant.
Eating chickpeas regularly does wonders for your health. Research has linked them to weight management, heart health, diabetes management, gut health and cancer prevention. As an added bonus, the liquid that chickpeas are canned in — called aquafaba — can serve as an egg replacement in some recipes.
Learn about the nutrition facts of chickpeas, as well as creative and yummy ways to use them in your daily diet.
Chickpea nutrition facts
A ½ cup serving of canned chickpeas has:
- 130 calories
- 7 grams protein
- 3 grams fat
- 20 grams carbohydrates
- 6.5 grams fiber
- 1.8 milligrams iron
Canned chickpeas are packed in a salty mixture, so the sodium content varies by brand. However, rinsing the chickpeas in cold water before eating reduces the sodium by up to 40%.
Benefits of chickpeas
Chickpeas are a plant-based food with many health benefits. According to research, chickpeas have more fiber than other pulses. Fiber is known for its role in moving along digestion, and it’s also tied to lowering blood pressure and protecting the heart. Most Americans don’t get the recommended 25 to 30 grams of daily fiber, and eating a serving of chickpeas can help you meet about 25% of your daily needs.
The fiber and protein in chickpeas also contributes to weight maintenance. Observational research shows that chickpea consumers have a lower risk for obesity than those who do not eat chickpeas. What’s more, a research review found that people who eat pulses are more likely to lose weight, even if they don’t restrict calories.
Chickpeas…
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