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Is Chickpea Pasta Keto-Friendly?

Chickpea Pasta on a kitchen counter

If you are wondering if Chickpea Pasta is keto, prepare to be pleasantly surprised. Even though the nutritional profile of this pasta packs a punch, it isn't typically included in a ketogenic diet.

The reason is its high carbohydrate content. But how high? Well, dive into the contents and stick with us as we delve into the depths of Chickpea Pasta's carbohydrate content, dissect its nutritional merits, and weigh potential drawbacks.

Also, we'll provide a roundup of keto-friendly alternatives for your noodle cravings.


  • Is Chickpea Pasta Keto-Friendly? Unfortunately, it's not due to its high carbohydrate content.
  • While packed with protein, fiber, and iron, Chickpea Pasta's high carb count can disrupt a ketogenic diet.

Is Chickpea Pasta Keto-Friendly?

Chickpea pasta is a gluten-free pasta option made mainly from chickpea flour. Although some brands might use ingredients like lentil flour, brown rice flour, tapioca starch, xanthan gum, and pea protein, the main ingredient is still chickpeas.

Given that chickpeas are high in carbs, chickpea pasta is also not keto-friendly. It has around 42.14 grams of net carbs per 100 grams, which is very high for a keto diet.

Keto diet typically limits daily net carb intake to 20 to 50 grams, aiming to push the body into a state of ketosis where it burns fat for fuel instead of carbohydrates.

Can You Have Chickpea Pasta On a Strict Keto Diet?

On a strict ketogenic diet, which typically involves consuming less than 20 grams of carbs per day, Chickpea Pasta would not be a suitable food choice. Its high net carb content of 42.14 grams per 100 grams substantially exceeds this limit, making it incompatible with a strict keto diet.

While some individuals follow a more relaxed version of keto or a low-carb diet where they aim to keep their net carb intake between 30-50 grams per day, Chickpea Pasta would still represent a significant portion of their daily allowance. Even in these less stringent diets, incorporating Chickpea Pasta would likely be detrimental to maintaining ketosis.

Carbs In Chickpea Pasta

Chickpea Pasta contains a considerable amount of carbohydrates. Specifically, it has 42.14 grams of net carbs per 100 grams. Net carbs are the total carbohydrates in a food minus the fiber content, as fiber is a type of carb that the body cannot digest and, therefore, doesn't impact blood sugar levels.

In terms of serving size, a typical 100-gram serving of Chickpea Pasta would also contain 42.14 grams of net carbs. This is a substantial amount, and it's important to consider when planning meals around a low-carb or keto diet.

Chickpea Pasta Nutrition Facts

Chickpea pasta offers a distinct nutritional profile, making it a noteworthy choice for those who value their health and diet. Every 100g serving contains a substantial amount of various nutrients.

For instance, it has 24.56g of protein, a good amount to support muscle maintenance and repair. There is a total of 14.0g of dietary fiber, with 5.0g being soluble and 9.0g insoluble. This high fiber content supports digestive health. The total sugars are fairly moderate at 8.77g.

Moreover, it has a total lipid content of 6.14g, a balanced amount for a healthy diet. The total carbs, by difference, come up to 56.14g.

Chickpea pasta is also rich in a few vital micronutrients. It contains 70.0mg of calcium and 9.47mg of iron, both of which are beneficial for maintaining strong bones and boosting energy levels. It also contains a moderate amount of sodium, at 105.0mg.

Lastly, a 100g serving of chickpea pasta provides 333.0 kcal of energy, which helps fuel your daily activities.

Nutrient NameAmount and Unit per 100g
Net Carbs42.14g
Total Sugars8.77g
Fiber, total dietary14.0g
Calcium, Ca70.0mg
Total lipid (fat)6.14g
Carbohydrate, by difference56.14g
Fiber, soluble5.0g
Fiber, insoluble9.0g
Sodium, Na105.0mg
Iron, Fe9.47mg

Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Chickpea Pasta on a Keto Diet

Including Chickpea Pasta in a ketogenic diet can pose challenges due to its high carbohydrate content, which can disrupt ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates.

Despite this, Chickpea Pasta does offer some nutritional benefits. It is a good source of protein, with 24.56 grams per 100 grams, contributing to the maintenance and growth of muscle mass.

Moreover, it provides dietary fiber (14 grams per 100 grams), which supports digestive health, and a substantial amount of iron (9.47mg per 100 grams), an essential mineral for blood production.

Keto-Compatible Alternatives for Chickpea Pasta

  1. Zucchini Noodles (Zoodles): A popular low-carb alternative to traditional pasta, zucchini can be spiralized into noodle-like strands. Zoodles can be sautéed and used in almost any pasta dish. They contain only 3.11 grams of net carbs per 100 grams, a fraction of the carbs in Chickpea Pasta.
  2. Spaghetti Squash: When cooked, the flesh of this unique squash variety separates into spaghetti-like strands. It makes a fantastic grain-free pasta substitute and contains 5.5 grams of net carbs per 100 grams.
  3. Shirataki Noodles: Made from the root of the konjac plant, shirataki noodles contain less than 1 gram of net carbs per 100 grams. They can be used in a variety of dishes as a direct substitute for pasta.

Concluding Thoughts on Chickpea Pasta and Keto

While chickpea pasta offers some nutritional assets, including being a good source of protein, fiber, and iron, its high carbohydrate content makes it a less-than-ideal choice for those on a keto diet.

Consuming this gluten-free option can potentially disrupt the state of ketosis, the metabolic state central to a keto regimen, due to its sizable 42.14 grams of net carbs per 100 grams.

That said, the world of low-carb eating offers an array of keto-friendly pasta substitutes, such as zucchini noodles, spaghetti squash, and shirataki noodles. These alternatives not only provide a lower carbohydrate content but also offer unique nutritional benefits.

While Chickpea Pasta may not be a match for keto, it's not to say that it can't be enjoyed as part of a balanced, non-keto diet. Remember, the success of any diet plan comes down to individual preferences, nutritional needs, and lifestyle factors. Therefore, feel empowered to explore and experiment with various food choices until you discover what works best for you and your health journey.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Chickpea Pasta is not keto-friendly due to its high carbohydrate content, with 42.14 grams of net carbs per 100 grams, which can disrupt the state of ketosis.

Yes, Chickpea Pasta is a good source of protein, fiber, and iron, beneficial for overall health but not conducive to a keto diet.

The high carb content in Chickpea Pasta makes it difficult to maintain ketosis, a metabolic state crucial for a ketogenic diet. Plus, it contains some sodium, which, in excess, could pose health risks.

Unfortunately, all variants of Chickpea Pasta will have a similar high carb content due to the key ingredient — chickpeas. Therefore, all variants are unlikely to be keto-friendly.