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Are Chickpeas Keto-Friendly?

Chickpeas on a kitchen counter

When adopting a ketogenic, or 'keto' diet, it's crucial to consider which foods align with this low-carb, high-fat eating plan.

One such food you might be curious about is chickpeas.

So, Are Chickpeas Keto-Friendly? In this comprehensive guide, we've delved deeper into this question and explored chickpeas from a keto perspective.

While chickpeas are undeniably nutritious, boasting high fiber and protein content along with an array of vitamins and minerals, they pose a challenge for those looking to maintain a keto diet due to their high carb content.

This guide has taken you through an analysis of the carbohydrate content of chickpeas, the health implications, practical strategies for avoiding them in your keto diet, and even some keto-compatible alternatives you can experiment with.


  • Chickpeas, while nutritious, are high in net carbs and can disrupt the state of ketosis, making them not keto-friendly.
  • Consuming chickpeas can increase carb intake beyond the desired limit for a keto diet, potentially leading to challenges in maintaining ketosis.
  • There are viable, keto-compatible alternatives to chickpeas that can help you maintain your keto diet without compromising on taste and texture.

Are Chickpeas Keto-Friendly?

Let's tackle that big question: Are chickpeas keto-friendly? In short, the answer is no. But let's look at why.

The keto diet is a very low-carb diet, typically allowing for only 20 to 50 grams of net carbs per day. Net carbs, if you're scratching your head, are the carbs that your body can fully digest and convert into glucose, calculated by subtracting the fiber content from the total carbohydrates.

Now, let's talk chickpeas. A 100-gram serving of chickpeas contains 18.38 grams of net carbs. Yes, you read that right. That means just a small serving of chickpeas can consume nearly or entirely your daily allowance of carbs on a keto diet. This high carb content can potentially kick you out of the metabolic state of ketosis, which is the centerpiece of a keto diet.

While we're at it, let's glance at the macronutrient profile of chickpeas. Apart from carbohydrates, chickpeas are also a good source of protein. But remember, the keto diet isn't a high-protein diet; it's a high-fat, low-carb diet. Too much protein can lead to gluconeogenesis, a process where the body turns non-carb substances, like proteins, into glucose. This could potentially disrupt ketosis too.

So, while chickpeas are a nutritional powerhouse filled with fiber, vitamins, and minerals, their high net carb content and protein level render them incompatible with a strict keto diet. But remember, no one food defines our health or diet success. It's the overall pattern of what we eat and drink that matters most for health.

Can Chickpeas be Incorporated into a Strict Keto Diet?

On to our next query - can chickpeas be incorporated into a strict keto diet? Well, if we're talking about a strict keto diet, the answer leans towards a no. The keto diet's core lies in achieving and maintaining a state of ketosis, where the body burns fats for energy rather than carbohydrates. Now, chickpeas, with their 18.38 grams of net carbs per 100 grams, pose a challenge to maintaining this delicate balance.

To put it into perspective, let's say your daily net carb allowance on a strict keto diet is 20 grams. Just a 100-gram serving of chickpeas would nearly meet that limit, leaving very little room for any other food throughout the day. That's a tight spot to be in, right? This is why chickpeas, unfortunately, don't make the cut for a strict keto diet.

However, this doesn't mean you're left stranded in your keto journey. Monitoring your carb intake is crucial to ensure you're staying within your daily limit and maintaining ketosis. There are many tools and apps available to help you track your macros, including net carbs. These tools can be a lifeline, ensuring you stay on track and giving you the freedom to enjoy a variety of foods while adhering to your diet.

Remember, while chickpeas may not fit into a strict keto diet, there are countless other foods that do. We'll be diving into some keto-compatible alternatives for chickpeas in the upcoming sections, so keep reading!

Delving into the Carbohydrate Content of Chickpeas

As we progress in our comprehensive guide, let's delve deeper into the carbohydrate content of chickpeas. Understanding this will give you a clearer picture of why chickpeas don't typically fit into a keto diet.

A 100-gram serving of chickpeas contains approximately 27.42 grams of carbohydrates. Sounds hefty, right? But wait, there's more to it. Not all carbs are created equal when it comes to how our bodies digest them. This is where the concept of 'net carbs' comes in.

Net carbs are the total carbohydrates in a food minus its fiber content. Why subtract fiber? Fiber, although a carbohydrate, is not easily digestible by our bodies and does not raise blood sugar levels like other carbs. Hence, when counting carbs for a keto diet, we focus on net carbs, i.e., carbs that affect our blood sugar and insulin levels.

Back to chickpeas. They are high in dietary fiber. In a 100-gram serving, about 7.6 grams are fiber. So, when we subtract this from the total carb count, we end up with 19.8 grams of net carbs per 100 grams of chickpeas.

To put things in perspective, consider a standard serving size for hummus, a food commonly made from chickpeas, which is approximately two tablespoons or about 30 grams. This serving would contain roughly 5.94 grams of net carbs.

Now, imagine if your daily net carb allowance is 20 grams, typical for a strict keto diet. Consuming just about two tablespoons of hummus could potentially use up nearly one-third of your daily quota. And that's just from a small serving of one food item in a day full of meals and snacks.

So, while chickpeas are a nutrient-rich food with many health benefits, their high net carb content can make it challenging to incorporate them into a ketogenic diet while still maintaining the state of ketosis.

Nutritional Snapshot of Chickpeas

Chickpeas, also known as garbanzo beans, offer a rich profile of nutrients in a 100g serving. Predominantly a source of carbohydrates, they provide 25.48g with 18.38g being net carbs and an impressive 7.1g of dietary fiber. This fiber content aids digestion, promotes satiety and supports heart health.

Their protein content is also significant, standing at 8.23g, which contributes to muscle repair and growth. Chickpeas offer a moderate amount of fats, with 8.91g in total, including saturated, monounsaturated, and polyunsaturated fatty acids, all of which play integral roles in maintaining body health.

Sodium and potassium, two essential electrolytes, are found in chickpeas in the amounts of 222.0mg and 270.0mg respectively. They also provide notable amounts of Magnesium (45.0mg) and Calcium (46.0mg), minerals important for bone health and muscle function.

Vitamins are well represented in chickpeas with Vitamin A, Vitamin B-6, Vitamin C, Vitamin E, and Vitamin K1. Of these, Vitamin B-6 (0.12mg) stands out as it aids in brain development and function, while the Vitamin K1 (10.8ug) is essential for blood clotting.

Chickpeas are rich in Copper (0.33mg), Iron (2.7mg), and Zinc (1.42mg), micronutrients that are vital for various bodily functions, from immune response to energy production. They also offer a significant amount of Folate (152.0ug), which is particularly beneficial for pregnant women as it aids in fetal brain development.

Nutrient NameAmount and Unit per 100g
Net Carbs 18.38g
Carbohydrate, by difference 25.48g
Fiber, total dietary 7.1g
Total fats 8.91g
Protein 8.23g
Sodium, Na 222.0mg
Potassium, K 270.0mg
Magnesium, Mg 45.0mg
Calcium, Ca 46.0mg
Vitamin A 1.0ug
Vitamin B-6 0.12mg
Vitamin C, total ascorbic acid 1.1mg
Vitamin E (alpha-tocopherol) 1.38mg
Vitamin K1 10.8ug
Copper, Cu 0.33mg
Iron, Fe 2.7mg
Phosphorus, P 156.0mg
Selenium, Se 3.4ug
Zinc, Zn 1.42mg
Beta-carotene 15.0ug
Thiamin 0.1mg
Riboflavin 0.06mg
Niacin 0.46mg
Folate, total 152.0ug
Choline, total 39.8mg
Calories 211.0kcal
Water 55.96g
Fatty acids, total saturated 1.14g
Fatty acids, total monounsaturated 3.16g
Fatty acids, total polyunsaturated 3.69g
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 Chickpeas on a Keto Diet

Let's look into the health implications of incorporating chickpeas into a keto diet.

The keto diet revolves around the concept of ketosis, a metabolic state where the body primarily burns fats instead of carbs. The challenge with chickpeas, as we've discovered, is their high net carb content. Consuming chickpeas can potentially increase your carb intake beyond the desired limit for a keto diet, possibly disrupting the state of ketosis.

It's also worth noting that the protein content in chickpeas could potentially add to this challenge. You see, a keto diet emphasizes fats over proteins. Too much protein can lead to gluconeogenesis, a process where the body turns non-carb substances, like proteins, into glucose. This could potentially interfere with ketosis.

But it's not all doom and gloom. Outside a strict keto context, chickpeas have several properties that contribute to overall health and wellness. They are packed with dietary fiber, which aids in digestion and helps in controlling blood sugar levels. They are also a good source of plant-based protein and contain several key vitamins and minerals, including iron, zinc, phosphorus, and B vitamins.

Furthermore, chickpeas contain a range of health-promoting phytochemicals like saponins and polyphenols, and research has suggested these compounds could have antioxidant and anti-inflammatory effects.

So, while the carb content of chickpeas may limit their role in a strict keto diet, their rich nutrient profile can offer several health benefits in a more balanced dietary context.

Avoiding Chickpeas in Your Keto Meal Plan

Navigating a keto diet can be a balancing act, especially when it comes to foods like chickpeas that you may enjoy but don't quite fit the low-carb mold. Here are some practical strategies for avoiding chickpeas in your keto meal plan.

First and foremost, awareness is key. Chickpeas can sometimes sneak into your diet without you even realizing it. They're not just in your salad; they're a common ingredient in many dishes, from hummus and falafel to certain soups and stews. Even some dietary supplements use chickpea flour. Always read food labels and restaurant menus carefully to make sure what you're eating aligns with your dietary goals.

Cravings can be a challenge when you're trying to avoid certain foods. If you find yourself yearning for the creamy texture of hummus or the satisfying crunch of roasted chickpeas, don't despair! There are always ways to find a keto-friendly solution that satisfies your craving. For instance, cauliflower or zucchini can be used to make a low-carb alternative to hummus, and nuts or seeds can deliver that crunch you're craving.

Meal planning and preparation is another powerful tool when it comes to adhering to a keto diet. Taking the time to plan your meals for the week can help you avoid last-minute food choices that might not be keto-friendly. When you prep your meals, you have complete control over what goes into them, making it easier to omit foods that don't align with your diet.

And remember, the aim of a keto diet is to maintain a state of ketosis, where your body is primarily burning fats instead of carbs for energy. So, it's essential to prioritize low-carb, high-fat foods in your diet.

Keto-Compatible Alternatives for Chickpeas

While chickpeas might not fit the bill for a keto diet, there are plenty of alternatives that can keep your meals interesting without compromising your state of ketosis. Let's dive into some of those keto-compatible substitutes for chickpeas.

Firstly, let's address the hummus conundrum. Hummus is traditionally made from chickpeas, but you can create a keto-friendly version with vegetables like cauliflower or zucchini. For example, a cauliflower hummus can be made by blending steamed cauliflower with tahini, garlic, olive oil, and lemon juice. This not only mimics the creamy texture of traditional hummus but also significantly cuts down on the net carb count.

Secondly, consider replacing chickpeas with lower-carb legumes such as green beans or black soybeans in your recipes. Although legumes are generally high in carbs, these alternatives have a lower carb count and can be a good source of fiber and protein. For instance, a cup of black soybeans contains only 2 grams of net carbs compared to the 32 grams in a cup of chickpeas.

Avocados can also be a great substitute for chickpeas in certain dishes, thanks to their high-fat and low-carb content, aligning well with keto macros. Avocado's smooth and creamy texture makes it a fantastic base for a variety of spreads or dips.

Looking for a crunchy snack? Consider roasted almonds or macadamia nuts as an alternative to roasted chickpeas. While they offer the same satisfying crunch, their high fat and low carb content make them much more appropriate for a keto diet.

Lastly, mushrooms, particularly Portobello or button mushrooms, can provide a meaty texture similar to chickpeas and can be a fantastic addition to salads, stews, or stir-fries.

However, it's important to remember that these alternatives, while low in carbs, may have a different nutritional profile from chickpeas. Chickpeas are a rich source of fiber, protein, vitamins, and minerals that these substitutes may not provide in the same quantities. So, even though these alternatives can help maintain ketosis, consider the overall nutrient balance in your diet.

Concluding Thoughts on Chickpeas and Keto

As we wrap up our deep-dive into chickpeas and their place (or lack thereof) in a keto diet, let's recap some of the main takeaways.

Chickpeas, while being a nutritional powerhouse, are high in net carbs, making it hard to fit them into a strict keto diet without risking ketosis. Their high fiber and protein content, along with an array of vitamins and minerals, make them a great addition to a balanced diet, but not so much to a low-carb, high-fat regimen like keto.

We've explored the challenges of incorporating chickpeas into a keto diet, from their impact on your daily carb allowance to the potential disruption of the delicate state of ketosis. We also touched upon the importance of being mindful of hidden chickpeas in your diet - they're not just in salads but can be found in various dishes like hummus and falafel, and even in dietary supplements.

But it's not all gloomy! We've suggested several keto-compatible alternatives that can help you navigate your diet without missing out on the textures and tastes you enjoy. From cauliflower hummus to roasted almonds, these substitutes can satisfy your cravings, maintain your ketosis, and keep your meals interesting.

Lastly, we'd like to introduce a new idea - embracing the challenge. Using a dietary restriction as an opportunity to explore new foods and recipes can actually enrich your culinary experience. Experimenting with alternatives not only helps maintain your diet but can also lead to discovering new favorites that you might not have tried otherwise.

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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.

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Frequently Asked Questions

Yes. Regardless of the variety, chickpeas, including canned, dried, and even chickpea flour, all have high net carb content, making them unsuitable for a strict keto diet.

Traditional hummus is made from chickpeas, and hence, is high in net carbs. However, you can make low-carb hummus alternatives using keto-friendly ingredients like cauliflower or zucchini.