Chickpeas
Low GI
GL 6.3 per cup (82 g) · GL 7.7 per 100 g
- About 8.9 g of protein and 7.6 g of fibre per 100 g cooked
- More energy than most pulses: about 164 kcal per 100 g cooked, against about 116 kcal in lentils
Chickpeas has a glycemic index of 28 (Low). One cup (82 g) adds a glycemic load of 6.3.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 6.4 per 100 g Lentils cook faster and fit the same soups, curries and salads, with fewer calories: about 116 kcal per 100 g cooked.
Lentils - GL 7 per 100 g Another cooked pulse for bowls, stews and salads, with similar protein and fibre at about 132 kcal per 100 g.
Black beans - GL 6 per 100 g Creamy white beans that blend into dips and spreads the way chickpeas do, at about 112 kcal per 100 g.
Cannellini beans - GL 5 per 100 g Kidney beans hold their shape in chilli, stews and salads, with about 127 kcal and 8.7 g of protein per 100 g cooked.
Kidney beans
Forms of Chickpeas
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Chickpeas is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 10 g | 0.8 |
| 1 portion (80 g) | 80 g | 6.1 |
| 1/2 cup | 82 g | 6.3 |
| 1 cup | 164 g | 12.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 164 kcal |
| Carbohydrates | 27.42 g |
| Sugars (Total) | 4.8 g |
| Natural | 4.8 g |
| Added | 0 g |
| Fiber | 7.6 g |
| Soluble | 2.3 g |
| Insoluble | 5.3 g |
| Protein | 8.86 g |
| Fat | 2.59 g |
| Saturated | 0.3 g |
| Unsaturated | 2.29 g |
| Sodium | 24 mg |
Processing Level
Why this score?
- About 8.9 g of protein and 7.6 g of fibre per 100 g cooked
- Low glycemic index of about 28, glycemic load about 8 per 100 g
- About 172 µg of folate per 100 g cooked, more than 80 % of the EU reference intake
- More energy than most pulses: about 164 kcal per 100 g cooked, against about 116 kcal in lentils
- Canned chickpeas usually have added salt: about 200 mg of sodium per 100 g, even drained and rinsed
Calculate the glycemic load of a meal with Chickpeas
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 (82 g) has a glycemic load of 6.3; per 100 g the glycemic load is 7.7.
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, Sprouted chickpeas has the lowest glycemic load (6 per 100 g).
Check Chickpeas in the Logi app, with your portion.
