Are cooked chickpeas good for weight loss?

Yes, cooked chickpeas can support weight loss. They are high in fiber (7.6g per cup) and protein (8.9g per cup), which contribute to satiety and can help reduce overall calorie intake.

Are cooked chickpeas good for people with diabetes?

Cooked chickpeas are a good choice for individuals with diabetes. Their high fiber content helps regulate blood sugar levels, and they are a low-glycemic food.

Are cooked chickpeas considered ultra-processed?

No, cooked chickpeas are not ultra-processed. With a NOVA class of 1, they are classified as an unprocessed or minimally processed food, meaning they retain most of their natural nutritional properties.

What are the main nutritional benefits of cooked chickpeas?

Cooked chickpeas offer significant nutritional benefits, including high amounts of fiber (7.6g) and protein (8.9g). They also provide essential micronutrients like iron, magnesium, phosphorus, zinc, and folate.

legume · Serving 1 cup cooked

Chickpeas (cooked)

Chickpeas (cooked) score an impressive 83/100, earning a "Very Good" rating. They are an excellent source of fiber and protein, and are a whole food.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (7.6g)+9
Protein (8.9g)+4
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Folate)+10
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	164 kcal	—
Total fat	2.6 g	3%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	7.6 g	27%
Protein	8.9 g	18%
Added sugar	0 g	0%
Sodium	7 mg	0%
Potassium	291 mg	6%
Calcium	49 mg	4%
Iron	2.9 mg	16%
Magnesium	48 mg	11%
Phosphorus	168 mg	13%
Zinc	1.5 mg	14%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	43 %	43%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Black beans (cooked)

legume

85Very good

Tofu firm

legume

85Very good

Frequently asked questions

Are cooked chickpeas good for weight loss?: Yes, cooked chickpeas can support weight loss. They are high in fiber (7.6g per cup) and protein (8.9g per cup), which contribute to satiety and can help reduce overall calorie intake.
Are cooked chickpeas good for people with diabetes?: Cooked chickpeas are a good choice for individuals with diabetes. Their high fiber content helps regulate blood sugar levels, and they are a low-glycemic food.
Are cooked chickpeas considered ultra-processed?: No, cooked chickpeas are not ultra-processed. With a NOVA class of 1, they are classified as an unprocessed or minimally processed food, meaning they retain most of their natural nutritional properties.
What are the main nutritional benefits of cooked chickpeas?: Cooked chickpeas offer significant nutritional benefits, including high amounts of fiber (7.6g) and protein (8.9g). They also provide essential micronutrients like iron, magnesium, phosphorus, zinc, and folate.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.