How many carbs are in chickpeas?
One cup of cooked chickpeas has about 45g of carbohydrate and 33g of net carbs. Chickpeas are the base for hummus and are used widely in Middle Eastern and South Asian cooking.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (164g) | 45.0g | 12.5g | 32.5g |
| 100 grams | 27.4g | 7.6g | 19.8g |
Net carbs
One cup of cooked chickpeas has about 33g of net carbs, which is total carbs (45g) minus fiber (12g). The fiber content and resistant starch in chickpeas produce a low glycemic response despite the high total carb count. See the net carbs guide.
Glycemic index of chickpeas
The glycemic index of chickpeas is about 28. Chickpeas have a very low glycemic index, one of the lowest of any starchy food. The dense seed structure, high fiber, and protein content all slow starch digestion. Canned chickpeas have a similar GI to home-cooked.
For diabetes
One cup of chickpeas delivers 45g of total carbs with a GI of only 28. The glucose rise is very slow and gradual. Chickpeas are one of the most blood-sugar-friendly high-carb foods and are associated with improved glycemic control in studies of people with type 2 diabetes. Hummus (ground chickpeas with tahini and oil) has an even lower glycemic response because of the added fat. Count total carbs for dosing. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked chickpeas has about 33g of net carbs. They do not fit keto. Roasted chickpea snacks have similar carbs per ounce to the cooked beans.
Good to know
Chickpeas are also called garbanzo beans. They come in two main varieties: Kabuli (the large, round, tan beans common in Western grocery stores) and Desi (smaller, darker, with a rougher coat, common in South Asian cooking). Nutritionally they are very similar. Aquafaba, the liquid from canned chickpeas, contains trace carbs (about 1g per tablespoon) and is used as an egg substitute in baking.
Full nutrition (per 100g)
- Calories: 164.0 kcal
- Carbohydrate: 27.42g
- Fiber: 7.6g
- Sugars: 4.8g
- Protein: 8.86g
- Fat: 2.59g
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How many carbs are in chickpeas?
One cup of cooked chickpeas (164g) has about 45g of carbohydrate. A half-cup serving has about 22g of carbs.
How many net carbs are in chickpeas?
One cup has about 33g of net carbs, which is total carbs (45g) minus about 12g of fiber.
What is the glycemic index of chickpeas?
About 28, which is very low. Despite 45g of total carbs per cup, chickpeas produce a slow, flat glucose curve.
Are chickpeas good for diabetics?
Yes. The GI of 28 and high fiber content make chickpeas one of the best high-carb choices for blood sugar management.
Are chickpeas keto?
No. One cup has about 33g of net carbs. Chickpeas do not fit keto.