scored 95/100
Chickpeas are nutrient-dense legumes providing 20g protein and 12g fiber per 100g, making them a cornerstone plant-based protein source for sustained energy and metabolic health.
45.7 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 95.
Chickpeas (Cicer arietinum) have been cultivated for over 7,000 years across the Mediterranean, Middle East, and Indian subcontinent, serving as a dietary staple in longevity-focused populations. Their exceptional nutrient density combines high-quality plant protein with resistant starch, soluble fiber, and micronutrients including folate (557 mcg per 100g), manganese, and iron. The carbohydrate profile includes amylose, which forms resistant starch when cooked and cooled—a prebiotic fiber that feeds beneficial gut bacteria and improves insulin sensitivity. Chickpeas contain polyphenols and saponins with documented anti-inflammatory properties. Their low glycemic index (28) and high satiety index make them particularly valuable for weight management, cardiovascular health, and blood sugar regulation. Rich in choline (99.3 mg), chickpeas support cognitive function and methylation pathways essential for aging well. The combination of fiber, plant compounds, and mineral density positions chickpeas as a longevity food that addresses multiple hallmarks of aging: metabolic dysfunction, gut dysbiosis, inflammation, and cognitive decline.
High soluble fiber and resistant starch slow glucose absorption and increase short-chain fatty acid production by beneficial gut bacteria, enhancing insulin sensitivity
Soluble fiber binds cholesterol and bile acids; saponins and polyphenols reduce LDL oxidation; potassium supports healthy blood pressure
Complete amino acid profile combined with 12g fiber per 100g creates prolonged fullness, stabilizes blood glucose, and prevents energy crashes
Resistant starch acts as prebiotic substrate; fiber increases butyrate-producing bacteria associated with longevity and reduced inflammation
Choline content supports acetylcholine synthesis; folate enables DNA methylation; polyphenols cross blood-brain barrier with antioxidant effects
Chickpeas provide sustained energy, stable blood glucose, and high satiety—optimal for lunch to prevent afternoon energy crashes and reduce subsequent caloric intake. The resistant starch feeds beneficial bacteria throughout afternoon/evening.
Breaks a fast
Can be consumed post-workout (within 2 hours) for protein and carbohydrate replenishment, though timing is less critical than total daily intake
Per 100 g of the default form. Bars show how much higher or lower chickpeas (garbanzo beans, bengal gram) is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chickpeas (Garbanzo Beans, Bengal Gram) is classified as a legume. Chickpeas are nutrient-dense legumes providing 20g protein and 12g fiber per 100g, making them a cornerstone plant-based protein source for sustained energy and metabolic health.
Chickpeas (Garbanzo Beans, Bengal Gram) scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Folate, Copper. 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 18.4 g of protein (~37% 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, chickpeas (garbanzo beans, bengal gram) is highest in Manganese (~162% DV), Folate (~125% DV), Copper (~66% DV), Thiamin (~36% DV), Pantothenic Acid (~29% DV).
Not really. A 90 g serving has about 45.7 g of net carbs (56.7 g total minus 11 g fiber).
Best in the midday. Chickpeas provide sustained energy, stable blood glucose, and high satiety—optimal for lunch to prevent afternoon energy crashes and reduce subsequent caloric intake. The resistant starch feeds beneficial bacteria throughout afternoon/evening.
A typical serving is around 90 g (~340 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 chickpeas (garbanzo beans, bengal gram) alongside several other legume sources.
Chickpeas (Garbanzo Beans, Bengal Gram) pairs nicely with: Pair with turmeric and black pepper because curcumin absorption increases 2000% with piperine, and both foods share anti-inflammatory mechanisms; Combine with vitamin C sources (lemon, tomato, bell pepper) to enhance non-heme iron absorption from chickpeas by 3-4 fold; Mix with olive oil in hummus because fat-soluble polyphenols are better absorbed with lipids, and olive polyphenols have synergistic antioxidant effects; Serve with whole grains (quinoa, farro) to create complete amino acid profile with all 9 essential amino acids in optimal ratios.
Encyclopedia entries that supply the same signature nutrients chickpeas (garbanzo beans, bengal gram) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chickpeas (garbanzo beans, bengal gram) contributes 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.