Tortilla Pops Finement Salé
N.A ! Nature Addicts
Vegan, passesGluten-Free, passesKeto, fails
ChickpeasLegume
378
kcal / 100g
47
kcal / 1 tbsp
5 things to watch for
Keto, failsLow-Calorie, failsLow-Carb, failsLow-Fat, failsLow-Sugar, fails
Dairy-Free, passesEgg-Free, passesGluten-Free, passesHigh-Protein, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 378kcal | — |
| Protein | 20.47g | 41% |
| Total lipid (fat) | 6.04g | 8% |
| Fatty acids, total saturated | 0.603g | 3% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 62.95g | 23% |
| Fiber, total dietary | 12.2g | 44% |
| Total Sugars | 10.7g | — |
| Sodium, Na | 24mg | 1% |
Vitamins & Minerals
Calcium, Ca57mg (7% NRV)
Iron, Fe
4.31mg (31% NRV)
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium, K
718mg (36% NRV)
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium, Mg
79mg (21% NRV)
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus, P
252mg (36% NRV)
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc, Zn
2.76mg (28% NRV)
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper, Cu
0.656mg (66% NRV)
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese, Mn
4.15mg (208% NRV)
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium, Se0µg (0% NRV)
Vitamin A, RAE3µg (0% NRV)
Vitamin C, total ascorbic acid4mg (5% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.82mg (7% NRV)
Vitamin K (phylloquinone)9µg (12% NRV)
Thiamin
0.477mg (43% NRV)
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Riboflavin
0.212mg (15% NRV)
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin1.541mg (10% NRV)
Vitamin B-6
0.535mg (38% NRV)
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate, total
557µg (279% NRV)
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Chickpeas is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Chickpeas is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Chickpeas is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Chickpeas is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Chickpeas is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Chickpeas is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Chickpeas is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Chickpeas is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Chickpeas is not keto-friendly (50.75 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Chickpeas is not low-carb (50.75 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarNo
No — Chickpeas is not low in sugar (10.7 g sugar per 100g, over the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Chickpeas is high in protein (20.47 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Chickpeas is not low-fat (6.04 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Chickpeas is not low-calorie (378 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Chickpeas are a plant-based protein source with no animal-derived ingredients, making them a vegan and vegetarian staple.
They're also naturally gluten-free, useful for celiac disease or gluten sensitivity, though cross-contact during bulk processing is still worth checking on labels. [3]A 100g cooked serving of chickpeas carries 27.4g of carbohydrate, roughly 45g in a full 1-cup serving.
That can consume most of a typical under-50g/day keto carb budget in one sitting, so standard servings don't fit a strict ketogenic diet. [4]A small serving of canned, well-rinsed chickpeas — about a quarter cup (42g) — counts as low-FODMAP, since the canning process leaches out much of the GOS and fructans that trigger IBS symptoms.
Larger servings, and dried or home-boiled chickpeas, remain high in those same FODMAPs. [7]Chickpea allergy shows real cross-reactivity with other legumes, most consistently lentils and peas, because they share similar storage proteins.
This pattern is most heavily documented in Mediterranean and South Asian populations, where these legumes are introduced early and eaten often. [8]
Health Benefits
A 2025 meta-analysis of 15 controlled studies found chickpea consumption lowers the blood-glucose spike after meals, independent of how much digestible carbohydrate the meal contained.
The researchers attribute this to chickpeas' fiber, resistant starch, and other bioactive compounds, though the exact mechanism is still being worked out. [1]Chickpeas and other pulses carry a low glycemic index and slowly-digesting amylose starch.
That combination is considered beneficial for blood-sugar control generally, including for people managing diabetes. [2]Chickpeas are naturally cholesterol-free and contribute polyunsaturated fat linked to healthier cholesterol levels, with their soluble fiber specifically associated with lower total and LDL cholesterol.
UConn Extension is explicit that chickpea-specific clinical evidence for this is still limited, and their high fiber content likewise supports satiety, weight management, and regular digestion more broadly. [3]Cooked chickpeas provide 42.8mg of choline per 100g, a nutrient that supports brain and nervous-system function.
Their iron content, paired with their own modest vitamin C, may also help lower iron-deficiency-anemia risk with regular use. [4]Raw or undercooked chickpeas, like other raw legumes, contain the lectin phytohaemagglutinin, which can cause nausea, severe vomiting, and diarrhea from as few as four or five raw beans.
Thorough moist-heat cooking — soaking, then boiling in fresh water — destroys it, though slow-cooking at low temperature may not fully do so. [5]Commercially canned chickpeas are already fully cooked through high-heat processing, so they carry no lectin-poisoning risk.
That makes canned chickpeas safe to eat straight from the can, unlike dried chickpeas that haven't been properly soaked and boiled. [6]
Storage & Buying Tips
Destroying the lectin phytohaemagglutinin in raw chickpeas specifically requires boiling — a slow, low-temperature cook may not fully neutralize it.
This makes proper cooking a food-safety step for dried chickpeas, not just a texture preference. [5]
Frequently Asked Questions
Can you eat chickpeas raw from the can?
Yes. The high-heat canning process fully cooks chickpeas, so they're safe straight from the can with no further cooking needed.
Draining and rinsing them first is still worth doing, both to cut added sodium and to remove the starchy liquid that can add to gas and bloating. [9]
Are chickpeas safe to eat during pregnancy?
Yes, cooked chickpeas are a genuinely good choice — they're a solid source of folate and iron, two nutrients specifically important in pregnancy. Adequate folate intake before and during early pregnancy is established as protective against neural tube defects.
Raw or undercooked chickpeas should still be avoided, though, since they carry the same raw-lectin risk as any other raw bean. [4]
Can babies have chickpeas as a first food?
Chickpeas can be introduced once a baby is ready for solids, generally around 6 months per UK NHS weaning guidance. Whole chickpeas are explicitly listed as a choking hazard for infants and young children, though, alongside other round legumes.
They need to be cooked soft and then mashed, pureed, or flattened for older infants working on a pincer grasp — never served whole. [10]
Do chickpeas cause allergic reactions?
Yes, though a true chickpea allergy is less common than a peanut or soy allergy. The risk climbs meaningfully for people already allergic to other legumes, since research shows especially strong cross-reactivity between chickpea, lentil, and pea allergy.
This pattern shows up most heavily in Mediterranean and South Asian populations, where these legumes are eaten early and often. [8]
Why do chickpeas need to be soaked before cooking?
Soaking softens dried chickpeas and cuts down cooking time, but it does real nutritional work too. It reduces phytic acid, an anti-nutrient that otherwise binds minerals like calcium and iron and limits how much the body absorbs.
Soaking also leaches out some of the gas-causing oligosaccharide sugars before cooking even starts. [3]
Chickpeas vs garbanzo beans -- are they different?
No, they're the identical legume under two different names. "Chickpea" traces back to the Latin cicer, the plant's genus name, while "garbanzo" comes from the Basque/Spanish garbantzu.
The two words are used interchangeably in the US, with no nutritional or botanical difference behind whichever label a product carries. [11]
Found in these products
1 product in our database contains Chickpeas.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Chickpeas (garbanzo beans, bengal gram), mature seeds, raw” (SR Legacy, fdcId 173756), updated 2026-08-28.
Research reviewed 2026-08-28.
- Eunice et al., Nutrition Journal (2025-11-30)
- Nam et al., Nutrients (2023-10-26)
- UConn Extension (2024-12-17)
- Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt - Nutrients - SR Legacy | USDA FoodData Central
- FDA — Natural Toxins in Food
- Lectins in Dry Legumes - Canada.ca
- Monash Fodmap — Including legumes on a low FODMAP diet (2016-10-17)
- Mastrorilli et al., Journal of Personalized Medicine (2024-08-24)
- Phytohaemagglutinin Poisoning (2023-11-15)
- Your baby's first solid foods
- The Nutrition Source - Harvard Chan School (2018-01-17)