Chickpeas, also known as garbanzo beans, are legumes that have become quite popular in recent years. With a high protein and fiber content, chickpeas are a favorite plant-based protein source for many people following vegetarian, vegan, or gluten-free diets. However, when it comes to low carb dieting, many people wonder if chickpeas are off-limits due to their carbohydrate content. In this article, we’ll take an in-depth look at the carb count of chickpeas and whether they can be included as part of a healthy low carb diet.
What are chickpeas?
Chickpeas are the small, round beans that are harvested from the Cicer arietinum plant. Related to peas and lentils, chickpeas have been cultivated for thousands of years, especially in Middle Eastern and Indian cuisine. When dried, chickpeas have a firm texture and nutty flavor. To soften them before cooking, dried chickpeas must be soaked overnight. Canned chickpeas have already been cooked and softened, so they can be used right out of the can. Popular ways to eat chickpeas include:
- Hummus
- Chana masala
- Falafel
- Curries
- Salads
- Soups and stews
In addition to being very versatile in recipes, chickpeas offer a variety of nutritional benefits. Some of the key nutrients in 1 cup (164 grams) of chickpeas include:
- Calories: 269
- Protein: 14.5 grams
- Fiber: 12.5 grams
- Carbs: 45 grams
- Fat: 4 grams
- Vitamin C: 4.7 mg
- Iron: 4.6 mg
- Potassium: 479 mg
As you can see, chickpeas provide a hefty dose of plant-based protein, filling fiber, and important vitamins and minerals like iron. The biggest drawback nutrition-wise is their higher carbohydrate content. So how does this carb count fit into a low carb lifestyle? Let’s dig in further.
Are chickpeas low carb?
When following a low carb diet, recommendations for total daily carb intake are usually between 20-150 grams depending on the specific diet plan. To determine if a food fits into your low carb plan, looking at the net carbs is most important. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar the way other carbs do.
Here are the net carb counts for 1 cup (164 grams) of chickpeas both canned and cooked from dried:
Canned chickpeas:
Total carbs: 45 grams
Fiber: 12.5 grams
Net carbs: 32.5 grams
Cooked dried chickpeas:
Total carbs: 62 grams
Fiber: 12 grams
Net carbs: 50 grams
As you can see, a single cup of chickpeas contains a substantial amount of net carbs. While they are certainly healthier than refined carbs like bread, pasta, and baked goods, chickpeas would not be considered low carb compared to non-starchy vegetables, meat, fish, eggs, and high fat dairy foods.
However, if you are following a more moderate low carb diet in the range of 50-100 grams of net carbs per day, chickpeas can fit into your plan when portion sizes are controlled. For example, a 1/2 cup serving of chickpeas would provide about 16-25 grams of net carbs. Pairing chickpeas with low carb veggies, proteins, healthy fats, and other fiber-rich foods can help keep net carbs in a comfortable range.
Benefits of adding chickpeas to a low carb diet
While chickpeas are not the best option for very low carb and keto diets, they can provide some benefits when included in moderation on a more moderate low carb eating pattern:
1. Plant-based protein
Chickpeas offer over 14 grams of plant-based protein per cup. This makes them an excellent meat substitute for vegetarians and vegans on low carb diets who want to increase protein intake from sources other than eggs and dairy. The fiber and protein in chickpeas can help promote fullness and stable energy levels when following a low carb diet.
2. Fiber
A single cup serving of chickpeas can provide more than half of the recommended daily fiber intake. The fiber in chickpeas can help slow digestion, control blood sugar spikes, and keep the digestive system healthy on a low carb diet. Soluble fiber in chickpeas may also help reduce LDL “bad” cholesterol.
3. Nutrients
In addition to their protein and fiber content, chickpeas contain a variety of vitamins and minerals like iron, phosphorus, folate, and copper. These nutrients are important while restricting carbs to help meet daily nutrient needs from sources other than grains and sugar-filled foods.
4. Versatility
Chickpeas are extremely versatile and can be used to make plant-based low carb falafel, hummus, curries, soups, salads, and more. This variety can help add diversity to your low carb diet so you don’t get bored with more limited food choices.
Optimal portion sizes on a low carb diet
When adding chickpeas to a low carb eating pattern, proper portion control is key to keep net carbs in check. Here are some reasonable serving sizes for chickpeas depending on your daily carb limit:
Very low carb diet (under 50g net carbs):
– 1/4 cup chickpeas (8-12g net carbs)
Moderate low carb diet (50-100g net carbs):
– 1/2 cup chickpeas (16-25g net carbs)
Moderate higher carb diet (100-150g net carbs):
– 3/4 cup to 1 cup chickpeas (25-50g net carbs)
Consuming chickpeas in these controlled portions can allow you to reap their nutritional benefits while keeping net carbs within your target range for low carb dieting. Portioning chickpeas into single servings and pairing them with low carb vegetables and plant proteins can help keep meals balanced.
Low carb chickpea recipes
Here are some delicious low carb recipes using measured portions of chickpeas:
1. Chickpea Tikka Masala
- 1/2 cup chickpeas – 16g net carbs
- 1 cup cauliflower florets – 5g net carbs
- 1/2 cup full fat coconut milk – 3g net carbs
- Curry spices, garlic, ginger, onion
- 1/4 cup plain full fat Greek yogurt – 2g net carbs
Sauté onion, garlic, and ginger. Add curry powder and garam masala. Add cauliflower and chickpeas. Simmer in coconut milk 15 minutes until cauliflower is tender. Remove from heat and stir in Greek yogurt.
Total net carbs: 26g
2. Chickpea Salad
- 1/2 cup chickpeas – 16g net carbs
- 2 cups mixed greens – 2g net carbs
- 1/4 cup cherry tomatoes – 2g net carbs
- 1/4 cup cucumber – 1g net carbs
- 1/4 cup feta cheese – 1g net carbs
- 2 Tbsp olive oil – 0g net carbs
- 1 Tbsp red wine vinegar – 0g net carbs
Toss greens, chickpeas, tomatoes, cucumber, and feta with olive oil and vinegar. Season with salt, pepper, oregano.
Total net carbs: 22g
3. Chickpea Cookie Dough Hummus
- 1/2 cup chickpeas – 16g net carbs
- 1/4 cup tahini – 4g net carbs
- 1 Tbsp olive oil – 0g net carbs
- 2 Tbsp powdered peanut butter – 2g net carbs
- 1 Tbsp vanilla extract – 1g net carbs
- 1 tsp cinnamon
Blend all ingredients in food processor until smooth and creamy.
Total net carbs: 23g
Low carb chickpea alternatives
If you want to keep net carbs very low, you may want to avoid chickpeas completely or only have them rarely. Here are some great alternatives:
Protein
- Eggs
- Chicken
- Turkey
- Beef
- Pork
- Tofu
- Tempeh
- Whey protein powder
- Edamame
Fiber
- Chia seeds
- Flaxseeds
- Hemp seeds
- Almonds and almond flour
- Pecans
- Psyllium husk
- Low carb vegetables
Binding/thickening
- Xanthan gum
- Glucomannan powder
- Guar gum
- Chia seeds
- Flax eggs (flax + water)
- Avocado
Choose unprocessed, whole food sources of protein and fiber on very low carb diets instead of processed mock meats and protein powders. This will provide more nutrients and help keep carb counts down.
Healthy low carb chickpea recipes
If you can tolerate more carbs, try these healthy and balanced low carb chickpea recipes:
1. Mediterranean Chickpea Salad
– 1/2 cup chickpeas – 16g net carbs
– 1 cup cucumber, diced – 3g net carbs
– 1 cup cherry tomatoes, halved – 5g net carbs
– 1/2 cup kalamata olives – 2g net carbs
– 1/4 cup crumbled feta – 1g net carbs
– 1/4 cup red onion, diced – 3g net carbs
– 3 Tbsp red wine vinegar – 0g net carbs
– 1 Tbsp olive oil – 0g net carbs
– 1 tsp oregano – 0g net carbs
– Salt and pepper to taste
Toss all ingredients together until combined. Chill for 30 minutes before serving for flavors to blend.
Total net carbs: 30g
2. Southwestern Stuffed Sweet Potatoes
– 1 medium sweet potato – 17g net carbs
– 1/2 cup chickpeas, roasted – 16g net carbs
– 1/4 cup salsa – 3g net carbs
– 1 oz shredded cheddar cheese – <1g net carb
- 2 Tbsp Greek yogurt - <1g net carb
- Chili powder, cumin, garlic powder to taste
Bake sweet potato until tender all the way through. Slice down center and fluff insides with a fork. Top with chickpeas, salsa, cheese, yogurt, and spices.
Total net carbs: 37g
3. Chickpea Curry Stir Fry
– 1/2 cup chickpeas – 16g net carbs
– 1 cup broccoli florets – 6g net carbs
– 1 cup cauliflower rice – 5g net carbs
– 1/4 cup carrots, sliced – 4g net carbs
– 1/4 cup full fat coconut milk – 3g net carbs
– 1 tsp curry powder – 0g net carbs
– 1 tsp turmeric – 0g net carbs
– 1 garlic clove, minced – 0g net carbs
– Salt and pepper to taste
Heat coconut oil in pan. Add chickpeas, broccoli, cauliflower, and carrots. Sauté 5 minutes. Add coconut milk, curry powder, turmeric, garlic, salt, and pepper. Cook until vegetables are tender, about 10 more minutes.
Total net carbs: 34g
Sample low carb meal plan with chickpeas
Here is a sample one day low carb meal plan featuring chickpeas as a plant-based protein source:
Breakfast:
– 2 eggs scrambled with 1/2 cup spinach, 1 oz cheddar cheese, 2 turkey bacon strips
Lunch:
– Chickpea salad: 1/2 cup chickpeas, 1 cup mixed greens, 1/4 cup cherry tomatoes, 1/4 cup cucumber, 2 Tbsp feta cheese, 2 Tbsp balsamic vinaigrette
Dinner:
– 4 oz grilled salmon
– 1 cup roasted Brussels sprouts
– 1/2 cup roasted chickpeas
Snacks:
– 1 oz pecans
– 1 oz cheddar cheese
– Celery sticks with 2 Tbsp hummus
Total net carbs: Around 45-55g net carbs
This provides a good balance of protein, healthy fats, and carbs from high fiber plant foods and low carb vegetables. The chickpeas add valuable plant protein and nutrients while keeping this meal plan within a moderate low carb intake.
Should you avoid chickpeas on keto?
The ketogenic or “keto” diet typically limits net carbs to 20-50g per day in order to achieve ketosis, a state where the body burns fat for fuel. On standard keto, chickpeas would be too high in carbs to eat regularly. Here is a comparison of chickpea nutrition to the average keto diet:
Standard keto diet:
– 20-50g net carbs
– Moderate protein
– High fat
– Mainly from meat, eggs, non-starchy veggies, high fat dairy, healthy fats & oils
1 cup chickpeas:
– Around 33-50g net carbs
– 15g protein
– 4g fat
While they provide protein, chickpeas contain too many net carbs to fit into a standard ketogenic meal plan. Most keto experts recommend avoiding chickpeas, beans, and other legumes to keep carbs low enough for ketosis.
However, some keto dieters use “cyclic” or “targeted” keto approaches to incorporate limited carb days or meals into an overall low carb eating pattern. In these modified keto diets, smaller portions of chickpeas may be allowed periodically in rotation with higher fat, very low carb foods.
For example, someone following cyclic keto may eat under 30g net carbs for 5-6 days per week and increase carbs to 50-100g 1-2 days per week. Or targeted keto involves eating very low carb most of the time with a preset “target” of up to 30-50g net carbs on certain days for cardio exercise performance.
In either approach, 1/4 to 1/2 cup chickpeas could potentially fit into the higher carb meals or days. This can provide a morale boost and nutrients from chickpeas as a vegetarian protein option. But pure keto diets will continue restricting all legumes long-term.
Bottom line
Chickpeas are higher in carbs than foods emphasized on ketogenic and very low carb diets. But they can be incorporated in moderation into a moderate low carb diet in the 50-150g net carb range. Up to 1/2 cup per serving provides valuable nutrition from plant protein, fiber, vitamins and minerals. Combining chickpeas with non-starchy vegetables, healthy fats, and lean proteins can help balance macro ratios. Consider your individual carb tolerance and aim for proper portion sizes of chickpeas to successfully add them to your low carb meal plan.