Protein is an essential macronutrient that plays many important roles in the body. Getting adequate protein in your diet is important for building and maintaining muscle mass, supporting weight loss, and keeping you feeling full between meals. Many people turn to animal sources like meat, eggs, and dairy for their protein needs. However, plant-based proteins like chickpeas can also be an excellent way to meet your daily protein requirements.
How much protein do we need?
The amount of protein you need in your diet depends on a variety of factors including your age, gender, activity level, and health goals. The recommended dietary allowance (RDA) for protein is:
- 56 grams per day for the average sedentary man
- 46 grams per day for the average sedentary woman
However, many health and fitness experts recommend eating more than the RDA, with commonly recommended intake ranging from 0.5-1.0 grams of protein per pound of body weight. For example, someone who weighs 150 pounds would aim for 75-150 grams of protein daily.
How much protein is in chickpeas?
Chickpeas, also known as garbanzo beans, are an excellent plant-based source of protein and fiber. Here is the protein content of chickpeas:
- 1 cup (164 grams) cooked chickpeas: 14.5 grams protein
- 100 grams canned chickpeas: 9 grams protein
- 100 grams dry chickpeas: 20 grams protein
As you can see, chickpeas provide a substantial amount of plant-based protein. In fact, chickpeas contain more protein than many other beans, lentils, nuts, seeds, and grains.
Chickpea protein quality
It’s important to note that animal sources of protein like meat, poultry, fish, eggs, and dairy are considered “complete” proteins. This means they provide all nine essential amino acids that your body cannot make on its own. Plant proteins like chickpeas are typically lower in one or more essential amino acids and are considered “incomplete.”
However, that doesn’t mean chickpeas aren’t a high quality protein source. While chickpeas are somewhat low in the amino acid methionine, they contain good amounts of the other essential amino acids.
By eating chickpeas in combination with grains, nuts, seeds, and other legumes, you can meet all of your essential amino acid needs on a vegetarian or vegan diet.
Amino acid profile of chickpeas
Here is the amino acid profile of chickpeas (in mg per 100 grams):
| Amino Acid | Amount |
|---|---|
| Tryptophan | 59 mg |
| Threonine | 445 mg |
| Isoleucine | 832 mg |
| Leucine | 1424 mg |
| Lysine | 1217 mg |
| Methionine | 149 mg |
| Cysteine | 169 mg |
| Phenylalanine | 979 mg |
| Tyrosine | 843 mg |
| Valine | 1045 mg |
| Arginine | 1275 mg |
| Histidine | 617 mg |
| Alanine | 965 mg |
| Aspartic acid | 1940 mg |
| Glutamic acid | 3164 mg |
| Glycine | 1043 mg |
| Proline | 1072 mg |
| Serine | 1140 mg |
While chickpeas are low in methionine, they provide good amounts of leucine, lysine, phenylalanine, valine, arginine, and more. The amino acid profile of chickpeas complements that of grains like rice, wheat, oats, and quinoa.
Benefits of chickpea protein
Including chickpeas as part of a high protein diet provides several health benefits:
Supports muscle growth and maintenance
The amino acids in chickpeas play an important role in stimulating muscle protein synthesis. This makes chickpeas helpful for building muscle mass when paired with strength training.
Helps increase satiety
Protein is the most filling macronutrient. Eating chickpeas and other protein-rich foods keeps you feeling fuller for longer between meals, potentially aiding weight loss.
Stabilizes blood sugar
Chickpeas are low on the glycemic index, meaning they help keep blood sugar levels steady. The protein and fiber in chickpeas prevents spikes and crashes in blood sugar.
Provides nutrients
In addition to protein, chickpeas supply many other nutrients like fiber, folate, manganese, iron, phosphorus, and copper.
Promotes heart health
Eating chickpeas and other legumes is linked to improved cholesterol levels and lower heart disease risk.
How to add more chickpea protein to your diet
Here are some easy ways to get more chickpea protein in your meals and snacks:
Make hummus
Blend chickpeas with tahini, olive oil, lemon juice, and garlic for a tasty high protein dip or spread.
Add to salads
Top your leafy green or grain-based salads with a scoop of chickpeas for extra protein and fiber.
Roast chickpeas
Roasted chickpeas make for a crunchy and protein-packed snack when flavored with spices.
Blend into smoothies
Add cooked chickpeas to your fruit and veggie smoothies to increase the protein content.
Make chickpea flour
Use chickpea flour in baked goods, pancakes, flatbreads, and more.
Cook soups and stews
Chickpeas pair well with veggies and seasonings in hearty soups and stews.
Make veggie burgers
Chickpeas work great as a base for vegetarian and vegan burger patties.
Chickpea recipes high in protein
To help you get started eating more chickpeas, here are some nutritious recipes loaded with chickpea protein:
Chickpea avocado salad
This protein-packed salad features chickpeas, avocado, tomatoes, cucumbers, and a lemon vinaigrette.
Chickpea flour pancakes
These fluffy pancakes get a boost of protein from chickpea flour.
Roasted curried chickpeas
Curry powder and other spices give these roasted chickpeas a flavor boost.
Chickpea noodle soup
This comforting noodle soup is made with veggies, chickpeas, and noodles in a flavorful broth.
Chickpea chocolate protein bars
These tasty homemade bars provide protein from chickpeas and chocolate whey protein powder.
Potential downsides to eating chickpeas
Chickpeas are generally well tolerated, but there are a few downsides to keep in mind:
Digestive issues
Eating chickpeas or other legumes in very large portions may contribute to gas, bloating, or diarrhea in sensitive individuals. Introducing them to your diet gradually can help.
Purines
Chickpeas contain purines. Those with gout or kidney stones may want to limit intake.
Phytic acid
Like other beans and grains, chickpeas contain phytic acid. This may impair the absorption of minerals like iron and zinc to a small extent.
FODMAPs
Chickpeas contain oligosaccharides FODMAPs, so they should be avoided by those following a strict low FODMAP diet.
The bottom line
Chickpeas are an excellent plant-based source of protein, providing about 15 grams per cooked cup. They contain high quality protein with all the essential amino acids except methionine. While chickpeas are not a complete protein on their own, they can be combined with grains, nuts, and seeds to provide all the essential amino acids your body needs. Adding chickpeas to your diet provides protein along with fiber, vitamins, minerals, and antioxidants. They support muscle building and maintenance, help increase satiety, stabilize blood sugar levels, and promote heart health. Overall, chickpeas are a nutritious high protein food that can be a healthy addition to a well-rounded diet.