The Health Benefits of Chickpeas
There is evidence that the chickpea originated in Persia and that they were a staple of the ancient Greeks and Romans. Spanish and Portuguese explorers introduced chickpeas to the subtropical regions during the 16th century.
Hummus is made from chickpeas, tahini, garlic, olive oil, lemon juice and salt, and falafal is also made from chickpeas and/or fava beans. Chickpeas can be cooked in stews or curries, used cold in salads, and also ground and used as flour.
|Chickpeas, mature seeds,
cooked no salt
|Nutritional value per
100 g (3.5 oz)
|Energy||686 kJ (164 kcal)|
|* Carbohydrates||27.42 g|
|Dietary fiber||7.6 g|
|* Fat||2.59 g|
|* Protein||8.86 g|
|* Vitamin A equiv.||1 ?g|
|Thiamine (Vit. B1)||0.116 mg|
|Riboflavin (Vit. B2)||0.063 mg|
|Niacin (Vit. B3)||0.526 mg|
|Pantothenic acid (B5)||0.286 mg|
|* Vitamin B6||0.139 mg|
|* Folate (Vit. B9)||172 ?g|
|* Vitamin C||1.3 mg|
|Vitamin E||0.35 mg|
|Vitamin K||4 ?g|
|* Calcium||49 mg|
|* Iron||2.89 mg|
|* Magnesium||48 mg|
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.
47 participants took part in a study to compare the effects of a chickpea-supplemented diet and those of a wheat-supplemented diet on human serum lipids. The inclusion of chickpeas in the diet resulted in lower serum total and LDL cholesterol levels.
Chickpeas can cause allergic reactions in susceptible individuals.
Chickpeas contain oxalate and individuals with a history of oxalate containing kidney stones should limit their intake of chickpeas.
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders’ Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
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5. Yang Y, Zhou L, Gu Y, Zhang Y, Tang J, Li F, Shang W, Jiang B, Yue X, Chen M. Dietary chickpeas reverse visceral adiposity, dyslipidaemia and insulin resistance in rats induced by a chronic high-fat diet. Br J Nutr. 2007 Oct;98(4):720-6. Epub 2007 Aug 1. PMID: 17666145.
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9. Image of hummus by sea turtle