Chickpeas are a type of legume similar to kidney beans. They are very popular in the Middle East, where they are used as the main ingredient in hummus. Additionally, India was responsible for 66% of all chickpea consumption in 2018 as it is commonly used in many types of curry and chana masala.
Chickpeas are delicious, nutritious and a good source of protein. One serving of chickpeas contains 10 to 15 grams of protein, including all 9 essential amino acids.
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Nutritional content and health benefits
Chickpeas are extremely popular in the Middle East and parts of Asia, and gaining in popularity in the US and for a good reason. Chickpeas are a very nutritious food with several health benefits, including:
- Help with digestion
- Control blood sugar
- Improve mental health
- Reduce the risk of cancer
- Lower cholesterol and risk of heart disease
- Stronger bones
Chickpeas offer a lot in terms of nutrition in just 1 cup. The nutritional content found within 1 serving (1 cup) of chickpeas is as follows:
- Calories: 269
- Fat: 4 grams
- Carbohydrates: 34-45
- Protein: 10-15 grams
- Fiber: 9-12 grams
- Sugar: 6-7 grams
- Iron: 22% DV
- Calcium: 6-8% DV
- Folate: 70%
- Phosphorous: 39%
Protein content in chickpeas
One cup of chickpeas has 10 to 15 grams of protein in just 1 serving. The range in protein is caused by the many ways to prepare and serve chickpeas. For example, dried and cooked chickpeas tend to have a higher amount of protein.
Protein Quality
Chickpeas rank high in their quality of protein as they contain all 9 essential amino acids. However, they are slightly lower in the amino acid methionine than the other essential amino acids. So, if you are on a vegan diet, be sure to eat other additional protein sources higher in methionine. Every 100 grams of chickpeas contain 3.12 grams of BCAA.
What’s the Verdict?
Chickpeas are one of the most nutritious and protein-packed plants there is. They are absolutely delicious when eaten as either hummus, in a savory curry, or as a part of a salad. If you are vegan, chickpeas should definitely be a regular part of your diet, perhaps even daily.
These little legumes pack enough nutritional value and taste that non-vegans should start to include this into their diets as well.
FAQ about protein
How much protein should I eat per day?
It is recommended that you get 0.8 grams of protein per kilogram of body weight is you have an average physical activity level. If you are an athlete or weight lifter, you’ll need more protein. Depending on how much you work out, you should get between 1.4 and 2 grams of protein per kilogram of body weight.
What are some other good sources of plant protein?
There are some much better choices of protein if you are following a vegan diet. Soy and quinoa are generally thought of as the best vegan protein sources in terms of quality and quantity. Just pay attention to the amount of soy you eat, as it can affect your hormone levels. Nuts and legumes are also a great choice.
What are some ways to make sure I eat enough protein?
Consuming a protein powder is probably the most efficient way to make sure you can hit your target for total protein intake. You want to make sure to include at least 20-25 grams of protein per meal. This may need to be higher, depending on your diet and activity level.
