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5 Reasons to Eat More Chickpeas
November 08, 2025
Chickpeas may be small, but they pack a serious nutritional punch.
Whether you toss them on a salad, roast them for a crunchy snack, or blend them into hummus, these versatile legumes can boost your health in big ways.
Here are five reasons to eat more chickpeas.
1. They’re full of fiber.
Chickpeas are loaded with dietary fiber — about 12 grams per cooked cup. That’s nearly half of what most women need in a day, and a third of what men need.
“Fiber supports healthy digestion, promotes regular bowel movements, and feeds the beneficial bacteria in our gut microbiome,” says Jamie Allers, registered dietitian with Hartford HealthCare’s Digestive Health Institute.
And the benefits don’t stop there. Fiber also helps lower cholesterol, keeps blood sugar steady, and helps you feel fuller for longer — which means fewer mid-afternoon snack cravings.
> Related: The Best (and Worst) Foods for Keeping Your Gut Moving
2. They’re a great plant-based protein.
Trying to cut back on meat? Chickpeas are an easy swap. One cup packs around 14 grams of protein, which helps repair tissues, support muscle growth, and keep your metabolism humming.
“Protein supports our muscle mass and immune system,” says Allers. “Chickpeas can help meet protein needs without the saturated fat that often comes with animal-based proteins.”
Add them to soups, stews, or grain bowls for a satisfying boost. They’re also a great base for vegetarian dishes like chickpea curry or veggie burgers — all hearty enough that you won’t miss the meat.
> Related: Is Plant-Based Protein as Good as Meat for Building Muscle?
3. They help balance blood sugar.
Between their fiber and protein content, chickpeas digest slowly — meaning they help keep blood sugar levels more stable throughout the day.
“That’s especially helpful for people managing diabetes or trying to avoid energy crashes between meals,” says Allers.
Try tossing chickpeas into a bowl of pasta or rice to balance out the carbs. The combination gives you sustained energy without the spikes and dips that leave you tired or hungry an hour later.
4. They’re easy to add to any meal.
Canned or dried, chickpeas are one of the simplest pantry staples to work with. Canned versions are ready to eat right away — just rinse them to remove excess sodium. If you prefer cooking dried chickpeas, soak them overnight and boil until tender.
Need ideas? Try:
- Roasted chickpeas for a crispy snack or salad topper
- Chickpeas mixed into ground turkey or beef for taco night
- A quick chickpea salad with cucumber, tomato, onion and vinaigrette — perfect for meal prep
> Related: 7 Tips to Eat Healthy on a Budget
5. They’re budget friendly.
Healthy eating doesn’t have to break the bank — and chickpeas are proof. A single can costs about a dollar and can stretch into multiple meals, whether you’re feeding a family or just cooking for one.
“They’re a great way to add fiber and protein without a big cost,” says Allers. “Just one can can turn a basic meal into something more filling and nutritious.”
Plus, their long shelf life means you can stock up without worrying about waste. Keep a few cans in your pantry, and you’ll always have an easy way to boost any meal’s nutrition and staying power.