Chickpeas
Low GI
GL 13.1 per cup (164 g) · GL 8 per 100 g
- Low glycemic index
- Moderate carbohydrate content
Chickpeas has a glycemic index of 28 (Low). One cup (164 g) adds a glycemic load of 13.1.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #173799 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g They provide a much lower glycemic impact and higher satiety, making them superior for blood sugar management.
Lupini beans mix - GL 3 per 100 g They have a negligible glycemic load compared to chickpeas, preventing insulin spikes.
Black soybean flour (whole) - GL 2 per 100 g They offer a better amino acid profile and lower net carbohydrate content than mature chickpeas.
Whole soybeans, lightly steamed and sprinkled with salt
Forms of Chickpeas
- Chickpea proteinGI 25 · GL 2 per 100 g protein isolate
- GI 30 · GL 5 per 100 g vegetable mash
Mashed chickpeas blended with steamed non-starchy vegetables and fresh herbs - GI 28 · GL 5 per 100 g salad
Chickpea salad (boiled chickpeas, fresh vegetables, herbs, minimal dressing) - Cooked chickpeas, rinsedGI 28 · GL 6 per 100 g canned
- GI 28 · GL 6 per 100 g sprouted
Sprouted chickpeas - GI 28 · GL 7 per 100 g boiled
Boiled chickpeas - GI 35 · GL 7 per 100 g mince
Chickpea filling
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Chickpeas is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 164 g | 13.1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 164 kcal |
| Carbohydrates | 27.4 g |
| Sugars (Total) | 4.8 g |
| Natural | 4.8 g |
| Added | 0 g |
| Fiber | 7.6 g |
| Soluble | 2.28 g |
| Insoluble | 5.32 g |
| Protein | 8.9 g |
| Fat | 2.6 g |
| Saturated | 0.3 g |
| Unsaturated | 2.3 g |
| Sodium | 24 mg |
Processing Level
Why this score?
- Low glycemic index
- Excellent fiber-to-protein ratio
- High satiety index
- Moderate carbohydrate content
- Contains starch-based glucose spikes
Allergens
No EU-14 allergen listed
Recipes with Chickpeas
-
Chana Masala with Cucumber Raita 30 min · 16 ingredients · advanced -
Blood Sugar-Friendly Minestrone with Lemon & Herbs 45 min · 14 ingredients · easy -
Harira (Moroccan Lentil and Chickpea Soup) 50 min · 17 ingredients · medium -
Low-GI Crustless Vegetable and Protein Pie with Garden Salad 60 min · 17 ingredients · medium -
Mediterranean Whole Grain Linguine with Chickpeas and Peppery Greens 25 min · 9 ingredients · easy -
Mediterranean Chickpea and Vegetable Bowl with Lemon-Herb Dressing 80 min · 14 ingredients · easy -
Mediterranean Roasted Cauliflower Bowl with Tahini Drizzle 45 min · 17 ingredients · easy -
Crispy Roasted Chickpeas 35 min · 2 ingredients · easy -
Smoked Paprika Chickpea Bowl with Spinach and Feta 15 min · 9 ingredients · medium -
Moroccan-Spiced Lentil and Chickpea Stew with Roasted Vegetables 110 min · 16 ingredients · medium -
Zuppa di Ceci con Rosmarino (Italian Chickpea Soup with Rosemary) 40 min · 8 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Chickpeas?
Chickpeas has a glycemic index of 28 (Low). One cup (164 g) has a glycemic load of 13.1; per 100 g the glycemic load is 8.
Is Chickpeas good for people with insulin resistance?
Chickpeas has a low glycemic index (28), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Chickpeas has the lowest glycemic load?
Among the forms of Chickpeas in this database, Chickpea protein has the lowest glycemic load (2 per 100 g).
Check Chickpeas in the Logi app, with your portion.
