Chickpeas: One of the High Fiber Foods

Healthy high fiber foods put good nutrition
into your high fiber diet.

Chickpeas

Fiber:  1/2 cup, cooked = 6.2 grams

Chickpeas have been used as a healthy food for thousands of years. These nutritious legumes were well known to Romans as food and medicine during the reign of Charlemagne (800 CE).

Such a history explains the many names we know for the chickpea — Bengal gram, ceci bean, Garbanzo bean, Indian pea. And the many ways we use this high fiber source — vegetable, flour, tofu, sprouted, in salad, as dessert.

Major Nutrients:

Chickpeas supply abundant protein and minerals, as well as dietary fiber.

Low in fat and sugar, but high in starchy carbohydrate and protein. Great nutrition for any healthy eating plan.

100 grams (a bit less than 2/3 cup), boiled
164 calories (kcal)   7.6 g fiber   8.86 g protein
Minerals Vitamins
Calcium 49 mg
Iron 2.89 mg
Manganese 1.030 mg
Phosphorus 168 mg
Selenium 3.7 mcg
Zinc 1.53 mg
Vitamin B1 Thiamin 0.116 mg
Vitamin B2 Riboflavin 0.063 mg
Vitamin B6 0.139 mg
Folate (B9) 172 mcg
Niacin (B3) 0.526
Nutrition content from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference (SR-22).
g=gram, mg=millegram, mcg=microgram, IU=International Unit

Health Benefits:

  • Good low-fat, weight loss food
  • Fiber content helps improve cholesterol and blood sugar levels
  • Low Glycemic Index food: Good to help manage type 2 diabetes
  • High fiber and low glycemic carbohydrates help reduce symptoms of insulin resistance
  • Trace mineral molybdenum helps reduce effects of sulfites
  • Rich in amino acid tryptophan (a precursor to serotonin)

Soluble fiber in high fiber foods (like chickpeas) has been reported to improve weight loss and have beneficial effects on cardiovascular disease by lowering serum blood cholesterol levelsin obese patients (British Journal of Nutrition 99:1380-1387, 2008).

Chickpeas in a High Fiber Diet

Most well-known as the base for hummus along with seasame paste, chickpeas (garbanzo beans) have many uses in our modern diet beyond the traditional Middle Eastern condiment that we enjoy as a popular appetizer dip.

Canned chickpeas (rinsed and drained) make a quick high fiber addition to salads. Added to soups or stews, chickpeas easily increase the nutritional value, adding protein and minerals.

Flour processed from chickpeas provide a glutin-free altenative to wheat.

  • Ground chickpea, known as gram flour or chana dal, is a staple ingredient for many Indian subcontinent kitchens.
  • In vegan cooking, gram flour mixed with liquid substitutes for eggs in many recipes.
  • When ground with herbs and spices (garlic, parsley, onion), shaped into balls, and fried, the result creates Falafel.