scored 94/100
Chickpeas are nutrient-dense legumes providing 21g of plant-based protein and 60g of complex carbohydrates per 100g, along with substantial amounts of fiber, iron, magnesium, and manganese. They are a cornerstone food for sustained energy and metabolic health.
43.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Chickpeas (Cicer arietinum) have been cultivated in the Mediterranean and Middle East for over 7,000 years and remain a dietary staple in cuisines worldwide. As a legume, chickpeas deliver an exceptional amino acid profile for plant-based protein synthesis, containing all nine essential amino acids in meaningful quantities. Their high resistant starch content—especially in cooked and cooled chickpeas—promotes beneficial gut microbiota and sustained blood glucose stability. The polyphenol content, including catechin and epicatechin, provides antioxidant and anti-inflammatory benefits. Chickpeas are particularly rich in manganese (3.58mg/100g), critical for bone mineralization and antioxidant defense, and iron (5.1mg/100g), essential for oxygen transport and energy metabolism. The combination of high magnesium, potassium, and low sodium supports cardiovascular function and blood pressure regulation. Epidemiological evidence links regular legume consumption, including chickpeas, to reduced all-cause mortality and improved metabolic markers in aging populations. Their soluble fiber content aids cholesterol management and promotes satiety, supporting healthy body composition maintenance—a key longevity marker.
Low glycemic index (GI ~28) combined with high fiber and resistant starch slows glucose absorption, minimizing blood sugar spikes and improving insulin sensitivity over time
High potassium-to-sodium ratio (122:1) supports vasodilation and reduces sodium retention; soluble fiber lowers LDL cholesterol; polyphenols reduce arterial inflammation
Resistant starch and insoluble fiber feed beneficial bacteria (Faecalibacterium, Roseburia); increased butyrate production strengthens intestinal barrier and reduces lipopolysaccharide translocation
21g/100g plant protein provides branched-chain amino acids and leucine (1.7g/100g), triggering mTOR-mediated muscle protein synthesis; high iron aids myoglobin formation
Manganese (3.58mg/100g) activates osteoblasts and collagen cross-linking; magnesium (135mg/100g) regulates bone mineral density; polyphenols inhibit osteoclast activity
Midday consumption aligns with natural circadian insulin sensitivity peaks and allows time for resistant starch fermentation before evening; sustained protein release supports afternoon satiety without sleep disruption
Breaks a fast
Can be consumed anytime daily; evening consumption is acceptable if protein targets are not met at other meals, though the fermentable fiber may cause minor bloating in sensitive individuals if consumed within 2-3 hours of bedtime
Per 100 g of the default form. Bars show how much higher or lower chickpea is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chickpea is classified as a legume. Chickpeas are nutrient-dense legumes providing 21g of plant-based protein and 60g of complex carbohydrates per 100g, along with substantial amounts of fiber, iron, magnesium, and manganese.
Chickpea scores 94/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Folate, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 90 g serving provides about 19.1 g of protein (~38% of the 50 g daily value).
Yes — it's a high-fiber food. A 90 g serving provides about 11 g of fiber (~39% of the 28 g daily value).
In a 90 g serving, chickpea is highest in Manganese (~140% DV), Folate (~125% DV), Vitamin B6 (~84% DV), Copper (~80% DV), Thiamin (~36% DV).
Not really. A 90 g serving has about 43.3 g of net carbs (54.3 g total minus 11 g fiber).
Best in the midday. Midday consumption aligns with natural circadian insulin sensitivity peaks and allows time for resistant starch fermentation before evening; sustained protein release supports afternoon satiety without sleep disruption
A typical serving is around 90 g (~345 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chickpea alongside several other legume sources.
Chickpea pairs nicely with: Pair with turmeric and black pepper because curcumin absorption increases 2000% with piperine, and both spices enhance the anti-inflammatory polyphenol effects of chickpeas; Combine with vitamin C sources (tomatoes, lemon, spinach) because ascorbic acid enhances non-heme iron bioavailability by 3-4 fold, critical for plant-based iron absorption; Pair with olive oil because fat-soluble polyphenols (catechin, epicatechin) require lipid vehicles for optimal intestinal absorption and transport; Combine with whole grains (quinoa, brown rice) because together they provide a complete amino acid profile with optimal leucine-to-isoleucine ratio for muscle protein synthesis.
Encyclopedia entries that supply the same signature nutrients chickpea contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chickpeacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.