Are Chickpeas Keto? The Reality

Chickpeas are no doubt one of the healthiest high–carb foods. 

They have a lot of healthy nutrients like fiber, protein, and several vitamins and minerals. 

But, you might be wondering if they’re keto friendly or not. 

In this article I’ll discuss how many carbs are in chickpeas and if they’re keto or not.

What Are Chickpeas?

Chickpeas, also known as garbanzo beans, are legumes that grow in pods. They are related to beans, but they’re actually considered a type of pulse.

Chickpeas are very healthy and they have a lot of nutrients and vitamins.

They are very rich in fiber and protein, so they can help your gut bacteria & muscle growth.

Chickpeas have also been shown to help people lose weight.

Chickpeas are used in many different cuisines and are a very popular ingredient in Middle Eastern & Indian cooking.

You can find them in many different foods, like hummuses, curries, and salads.

How Many Calories Are In Chickpeas?

There are 270 calories in a cup of cooked chickpeas. Compared to other carb sources like pasta & rice that come in at around 200 calories per cup, chickpeas may seem unhealthy. However, chickpeas contain much more nutrients compared to other carb sources, so they’re still healthy.

How Many Carbs Are In Chickpeas?

There are 14 grams of net carbs in half a cup of cooked chickpeas. This is because chickpeas have around 21 grams of total carbs & 7 grams of fiber. This makes chickpeas a moderate to high carb food.

You can find cooked chickpeas in the canned food aisle of most grocery stores. It’s also easy to cook them yourself.

Are Chickpeas Keto?

Chickpeas are not keto-friendly because they contain a lot of carbs. Half a cup of cooked chickpeas contains around 14 grams of net carbs, which could easily put you over your carb limit on keto. But, if you only eat half a cup of chickpeas every now & then, you probably won’t get kicked out of ketosis.

You can eat chickpeas as part of a balanced diet if you are not on a ketogenic diet since they’re still healthy.

But, if you’re doing keto, you should avoid chickpeas since they can raise your insulin & kick you out of ketosis.

FAQ

Now I’ll answer some of the most common questions that people ask me about chickpeas on keto.

Can You Eat Hummus On Keto?

Yes, you can eat hummus on keto. One tablespoon of hummus only has 2 grams of net carbs, so as long as you don’t eat a bunch of it, you’ll stay in ketosis.

Hummus is made from chickpeas as one of the main ingredients, so you’d think it wouldn’t be keto. 

However, since hummus is mostly used as a dip, the carb count is insignificant.

Is Chickpea Flour Keto?

Chickpea flour is very high in carbs, so it’s not keto-friendly. One cup of chickpea flour has 43 grams of net carbs, which would kick you out of ketosis. On a normal diet, you can use chickpea flour as a healthier alternative to normal flour, but it’s too high in carbs for a keto diet.

How Many Carbs Are In Chickpeas?

There are 28 grams of net carbs in a cup of cooked chickpeas. That doesn’t include the fiber, which is actually indigestible, so it doesn’t affect the blood sugar. But, if you did include the fiber, one cup of cooked chickpeas would have 41 grams of carbs.

How Much Sugar Is In Chickpeas?

One cup of cooked chickpeas has 8 grams of sugar. 

How Much Protein Is In Chickpeas?

There are 14 grams of protein in a cup of cooked chickpeas.

How Much Fat Is In Chickpeas?

Cooked chickpeas have 4 grams of fat per cup. This is a pretty insignificant amount.

How Much Fiber Is In Chickpeas?

There are 13g of fiber in a cup of cooked chickpeas. That’s a lot of fiber compared to other carb sources like white rice that have almost zero fiber.

Are Chickpeas Ok for Diabetics?

Chickpeas are ok for diabetics since they contain some fiber & protein which would slow down the insulin spike. But, if you’re doing a low–carb diet to cure your diabetes, you should avoid chickpeas since they’re high in carbs.

Are Chickpeas Gluten–Free?

Yes, chickpeas are gluten free. They aren’t a grain so they don’t have any gluten in them. If you have digestion issues when you eat grains, try replacing them with chickpeas & see if the issue is fixed.

Are Chickpeas Vegan?

Yes, chickpeas are vegan. Even though they’re high in protein, they’re still plants so they don’t have any animal products in them.

Conclusion

In conclusion, chickpeas are very healthy since they’re high in fiber & protein. But, since they have 28 grams of net carbs per cup, they aren’t keto-friendly. 

If you want to learn how I lost over 40 pounds with keto & intermittent fasting, read my article here where I discuss everything I’ve learned & what I would do if I was overweight again.