FoodScore
0/ 100
Goodlegume· 100 g

Chickpeas Canned

Canned chickpeas score a good 63/100, primarily due to their status as a minimally processed whole food and a notable source of plant-based protein.

  • Canned chickpeas are a minimally processed (NOVA 1) whole food.
  • They provide 7.02g of protein per 100g, contributing to daily protein needs.
  • With 201.7mg of sodium per 100g, rinsing can significantly reduce this amount.
  • They contain no added sugar, saturated fat, or trans fat.
  • This legume offers 1.04mg of iron (6% DV) and 0.72mg of zinc (7% DV) per 100g.
  • Scores -7 points above the legume category average (70/100 across 46 foods).
Fiber
0g
0% of Daily Value
Protein
7.02g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
201.7mg
9% of Daily Value
+
What it brings to the table
Protein (7.0g)+3
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 63

Canned chickpeas achieve a FoodScore of 63/100, placing them in the 'Good' category. The primary driver of this score is their classification as a minimally processed whole food (NOVA class 1), which contributes a significant +10 bonus points. Additionally, their protein content of 7.02g per 100g earns a +3 bonus, reflecting the dietary guidelines' emphasis on adequate protein intake. The absence of penalties for added sugar, saturated fat, and trans fat further supports its favorable score. However, the score is not higher because canned chickpeas provide 0g of fiber per 100g, which means they miss out on potential fiber bonuses. While they contain some micronutrients like iron (6% DV) and zinc (7% DV), these amounts are not high enough to earn additional bonuses. To achieve a higher score, canned chickpeas would need to offer more fiber or a wider range of micronutrients in higher percentages.

Health benefits

What the nutrients in chickpeas canned actually do for you, grounded in established dietary science.

Supports Muscle Health and Satiety

Canned chickpeas are a valuable source of plant-based protein, providing 7.02g per 100g serving. Protein is essential for the repair and growth of muscle tissue, making it important for active individuals and overall physical health. Including protein-rich foods like chickpeas in meals can also contribute to increased satiety, helping you feel fuller for longer and potentially aiding in weight management. While not a complete protein on its own, combining chickpeas with other plant foods throughout the day can ensure a full spectrum of essential amino acids.

Contributes to Mineral Intake

Chickpeas offer several important minerals that contribute to various bodily functions. A 100g serving provides 1.04mg of iron (6% DV), which is crucial for oxygen transport in the blood and preventing iron-deficiency anemia. They also supply 0.72mg of zinc (7% DV), vital for immune function and wound healing, and 28.41mg of magnesium (7% DV), which plays a role in over 300 enzymatic reactions, including muscle and nerve function, blood glucose control, and blood pressure regulation. These minerals are important for maintaining daily health.

Beneficial for Heart Health

Canned chickpeas can contribute to heart health due to their favorable fat profile and mineral content. They contain 0g of saturated fat and 0g of trans fat per 100g, aligning with dietary recommendations to limit these fats for cardiovascular well-being. Additionally, the presence of 136.8mg of potassium (3% DV) and 28.41mg of magnesium (7% DV) can support healthy blood pressure levels, as these minerals are involved in electrolyte balance and muscle contraction, including that of the heart. Incorporating legumes like chickpeas into the diet is a strategy recommended by dietary guidelines for heart health.

Supports a Balanced Diet as a Whole Food

As a NOVA class 1 food, canned chickpeas are considered unprocessed or minimally processed. This means they retain most of their natural nutritional integrity, without added sugars, unhealthy fats, or artificial ingredients often found in ultra-processed foods. Choosing minimally processed foods like chickpeas is a cornerstone of a healthy eating pattern, as emphasized by dietary guidelines. They can serve as a versatile and nutrient-dense base for many meals, contributing to overall dietary quality and reducing reliance on less nutritious options.

How to eat it

Canned chickpeas are a convenient and versatile legume, commonly used in American diets as a plant-based protein source and a hearty addition to various dishes. They are typically rinsed before use to reduce sodium content and can be enjoyed cold in salads or heated in cooked meals. A standard serving size is often around 100g, providing a good base for many recipes.

Always rinse canned chickpeas thoroughly under cold water before use to significantly reduce their sodium content.
Add chickpeas to salads, grain bowls, or wraps for an easy protein boost and added texture.
Mash chickpeas with a fork and mix with herbs, spices, and a little mayonnaise or avocado for a quick, plant-based 'tuna' salad alternative.
Roast drained and seasoned chickpeas in the oven until crispy for a healthy snack or a crunchy topping for soups and salads.
Blend chickpeas into hummus or other dips, or add them to stews and curries to thicken and enrich the meal.
Things to keep in mind

For most healthy adults, canned chickpeas are safe to consume in typical serving sizes. The main caution relates to their sodium content; a 100g serving contains 201.7mg of sodium, so rinsing them well is important to reduce this for individuals monitoring sodium intake. While chickpeas are generally well-tolerated, some individuals may experience mild gastrointestinal discomfort like gas or bloating, especially if they are not accustomed to eating legumes regularly. Introducing them gradually into the diet can help mitigate these effects. There are no widely documented common allergies or significant drug interactions associated with chickpeas at normal consumption levels.

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Reader questions
Are canned chickpeas healthy?
Yes, canned chickpeas are considered healthy. They are a minimally processed whole food (NOVA class 1) and a good source of plant-based protein, providing 7.02g per 100g. They also offer essential minerals like iron and zinc. While they contain sodium, rinsing them thoroughly can reduce this significantly, making them a nutritious addition to most diets.
Are canned chickpeas good for weight loss?
Canned chickpeas can be beneficial for weight loss. Their protein content (7.02g per 100g) can contribute to satiety, helping you feel fuller and potentially reducing overall calorie intake. As a low-calorie, nutrient-dense food, they can be a satisfying component of meals without adding excessive calories, supporting a calorie-controlled diet.
Are canned chickpeas ultra-processed?
No, canned chickpeas are not ultra-processed. They are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. This indicates they retain most of their natural nutritional properties and do not contain the additives, artificial ingredients, or high levels of unhealthy fats, sugar, and sodium often found in ultra-processed foods.
How should I prepare canned chickpeas?
The most important step is to rinse canned chickpeas thoroughly under cold running water before use. This helps remove excess sodium and any canning liquid. After rinsing, they can be used directly in cold dishes like salads or blended into hummus. For hot dishes, they can be added to soups, stews, curries, or roasted for a crispy texture.
What can I use as a substitute for canned chickpeas?
If you need a substitute for canned chickpeas, other legumes like canned cannellini beans or great northern beans are good options, especially for texture and versatility in dishes like stews or salads. For a similar protein and fiber profile, lentils could also work, though their texture is softer. If you're looking for a gluten-free, plant-based protein, firm tofu or tempeh could also be considered depending on the recipe.
Do canned chickpeas need to be cooked?
No, canned chickpeas are already cooked and ready to eat. They have been cooked during the canning process, so you only need to rinse them before use. They can be enjoyed cold in salads or sandwiches, or heated up as part of a cooked meal. This makes them a very convenient ingredient for quick meal preparation.
Are canned chickpeas good for heart health?
Yes, canned chickpeas can contribute to heart health. They are naturally low in saturated and trans fats (0g per 100g), which are important factors for cardiovascular well-being. Their mineral content, including potassium and magnesium, also supports healthy blood pressure. Incorporating legumes like chickpeas into your diet is a recommended strategy for maintaining a healthy heart.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2644288)Updated 2026-04-20