Chickpeas (garbanzo beans).

Chickpeas

Q: What are chickpeas good for?

They are a source of fibre, plant protein, folate and iron. Other health claims come from small chickpea trials or from studies of pulses and legumes in general.

Q: Do chickpeas help with blood sugar?

In small, mostly single-meal trials, chickpeas gave a lower blood sugar rise than potatoes and wheat. A 2025 review of 28 studies found no effect on peak blood sugar or insulin, rated the certainty very low for the main result, and was written by authors tied to food companies. It does not show chickpeas treat diabetes.

Q: Do chickpeas lower cholesterol?

One small crossover trial of 27 adults found LDL 0.20 mmol/L lower on a chickpea diet, partly because fat intake also changed. Pooled trials of pulses as a group found about 0.14 to 0.17 mmol/L lower. Chickpeas alone are not well tested.

Q: Do chickpeas lower blood pressure or protect the heart?

Not shown for chickpeas. Cohort studies link the highest legume intake with lower risk of developing high blood pressure (RR 0.84) and less coronary heart disease (RR 0.90), but these are associations, not proof, and they are about legumes as a group.

Q: Can you be allergic to chickpeas?

Yes. Chickpea allergy is reported, from mild to severe, and exercise-related anaphylaxis has been linked to chickpea. Ask an allergist. For trouble breathing or swelling of the face or throat, call emergency services.

Q: If I am allergic to peanuts, can I eat chickpeas or hummus?

Ask an allergist. Peanut and chickpea are both legumes. In a clinic study of 55 children with a legume allergy, 25.5% also had a peanut allergy and most were allergic to more than one legume. That does not mean everyone allergic to one legume reacts to all.

Q: Do chickpeas cause gas?

They can. Beans and pulses are the main source of galacto-oligosaccharides, which people on a low-FODMAP plan limit for a short time with a dietitian. In feeding studies of other beans, fewer than half of people reported more gas in the first week. Chickpeas were not tested.

Q: Are canned chickpeas as good as dried?

USDA lists similar protein and fibre per 100 g, but canned chickpeas have more sodium (212 mg per 100 g drained and rinsed against 7 mg for home-boiled without salt) and less folate, partly because of water content. Rinsing is how USDA measured the canned values.

Q: Are chickpeas OK with kidney disease?

Ask your kidney team. Boiled chickpeas contain potassium (291 mg per 100 g) and phosphorus (168 mg per 100 g) by USDA data, and MedlinePlus says people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods. MedlinePlus does not name chickpeas.

Q: Are chickpeas safe in pregnancy?

No chickpea-specific advice was found. MedlinePlus says women planning pregnancy should take folic acid because folate can be hard to get from food alone, and the NHS advises a folic acid supplement in pregnancy. Ask your doctor or midwife.

Cicer arietinum · also called Garbanzo beans, garbanzos, Bengal gram, chana

Chickpeas are the round, beige seeds of a legume, eaten cooked or canned, and also made into hummus and flour. They give fibre, plant protein, folate and iron. In small trials they lowered the blood sugar rise after a meal and a little LDL cholesterol, but the research on chickpeas alone is thin and often covers beans and lentils as a group. The main cautions are chickpea and other legume allergy (sometimes severe), gas in sensitive people, salt in canned chickpeas, and checking with your kidney team if you have a potassium limit.

General information, not medical advice. Last substantive update October 26, 2026 · Not medically reviewed. A named clinician has not signed off on this page. How this page is made

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About Chickpeas

Chickpeas are a nutritious legume with fibre, plant protein, folate and iron. They are a healthy food, not a proven remedy: many of the health findings come from studies of pulses or legumes in general, and the chickpea-only trials are small.

What it is

Chickpeas (Cicer arietinum), also called garbanzo beans, are the round, beige seeds of a legume. They are eaten cooked or canned, and are also made into hummus, falafel and flour. GBIF lists Cicer arietinum L. as the accepted name.

USDA data for boiled chickpeas without salt: 164 kcal per 100 g. One cup (164 g) has about 269 kcal, 14.5 g protein, 12.5 g fibre, 282 micrograms folate (DFE), 4.7 mg iron, 477 mg potassium and 276 mg phosphorus. Canned chickpeas that are drained and rinsed have 138 kcal, 7.04 g protein, 6.3 g fibre, 41 micrograms folate and 212 mg sodium per 100 g. Dry raw chickpeas are 378 kcal and 20.47 g protein per 100 g because they hold little water, so do not compare raw and cooked rows.

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What the research shows

The firmest facts are about nutrients: chickpeas contain fibre, folate, iron and plant protein. These are not trials of chickpeas. Chickpea-specific research is small.

Blood sugar: two reviews of small, mostly single-meal trials (12 and 28 studies) found a lower blood sugar rise after chickpeas than after other carbohydrate foods. Peak blood sugar and insulin did not change in the larger review, and its certainty was very low by GRADE. Some authors work for food companies.

Cholesterol: one crossover trial of 27 adults found LDL 0.20 mmol/L and total cholesterol 0.25 mmol/L lower on a chickpea diet than on a wheat diet; the chickpea diet also changed fat intake. Pooled trials of pulses as a group found LDL about 0.14 to 0.17 mmol/L lower, a very small weight loss of about 0.34 kg, and lower fasting blood sugar. Cohort studies link more legumes to lower blood pressure risk (RR 0.84), less coronary heart disease (RR 0.90) and a little lower risk of death from any cause (HR 0.94). Cohort studies cannot prove cause.

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Food versus hummus, flour and snacks

The trials above used whole chickpeas or chickpea meals (canned chickpeas, bread and biscuits made with chickpea flour). Hummus, chickpea flour, falafel, roasted chickpea snacks, protein powders and extracts are different products. We did not read trials of them and make no claim about them.

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Canned and boiled chickpeas

Canned chickpeas are already cooked. USDA values for the canned, drained and rinsed form are lower in folate (41 against 172 micrograms per 100 g), potassium (109 against 291 mg) and fibre (6.3 against 7.6 g) than for home-boiled chickpeas, and much higher in sodium (212 against 7 mg). Part of the difference is water content. Soaking and cooking effects were not read from a study.

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Pregnancy and breastfeeding

No chickpea-specific advice for pregnancy or breastfeeding was found. MedlinePlus says women planning pregnancy should take folic acid because it can be hard to get enough folate from food alone. The NHS lists beans and pulses among protein foods in pregnancy and also advises a folic acid supplement. Ask your doctor or midwife.

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Amounts

This page gives no amounts to eat. Ask a doctor, pharmacist or dietitian what is right for you, especially if you have a food allergy, kidney problems or a sodium limit.

At a glance

Traditional uses history, not proof

Eaten cooked or canned as a food
Long use as food is not proof that it treats any condition

Studied for research

Blood sugar after a meal, low certainty (small single-meal trials)
LDL cholesterol, low certainty (one small chickpea trial; pulses as a group)
Fibre and bowel function, low certainty for the bowel effect
Fasting blood sugar, low certainty (pulses as a group)
Body weight, low certainty (very small effect, pulses as a group)
Blood pressure, low certainty (observational, legumes as a group)
Heart disease and early death, low certainty (observational)
Diet quality, very low certainty (survey data)
Folate, iron and protein, high certainty for the nutrients

Main compounds

Fibre
Plant protein
Folate (vitamin B9)
Iron
Manganese
Galacto-oligosaccharides

Common forms

Boiled chickpeas without salt (the form behind most of the nutrition figures here)
Canned chickpeas, drained and rinsed (more sodium, less folate than home-boiled)
Hummus, chickpea flour, falafel and roasted snacks are different products and are not covered

Research links: 2025 review: chickpeas and blood sugar after a meal · 2007 trial: chickpea diet and cholesterol · 2024 review: legume allergens including chickpea · Research Library · Genes & Biomarkers Library

What it is and its history

Accepted scientific name: Cicer arietinum
Naming authority: L. (GBIF accepted)
Common names: Chickpeas (English); Garbanzo beans (English); Bengal gram (English); Chana (Hindi); Garbanzos (Spanish)
Family or group: Fabaceae (the legume or pea family), as given by GBIF and by the existing nutrient summary.
Classification: Plantae > Tracheophyta > Magnoliopsida > Fabales > Fabaceae > Cicer > Cicer arietinum
Native range: Not verified from a source read.
Habitat: Not verified from a source read.
What it looks like: Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: The round, beige seeds are eaten (existing nutrient summary). USDA gives household portions of 1 cup for boiled chickpeas (164 g), raw dry chickpeas (200 g) and canned, drained and rinsed chickpeas (152 g).
Cultivation: Not verified from a source read.
Harvest and processing: Sold dry, canned (already cooked), and as hummus, flour and roasted snacks (existing nutrient summary). Dry chickpeas are soaked and boiled before eating. USDA values here are for boiled chickpeas without salt and for canned chickpeas, drained and rinsed.
Look-alikes and adulterants: Name: Hummus, chickpea flour (besan), falafel and roasted chickpea snacks; Note: Made from chickpeas but with other ingredients and different nutrient values. They have separate pages and were not covered by the trials read.; Name: Other pulses (lentils, beans, dried peas); Note: Related foods in the same family that are grouped with chickpeas in most pooled trials.
Sustainability and conservation: Not assessed.

Photographs

Chickpeas close-up — Chickpeas (garbanzo beans).

What is inside, and how it may work

What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.

Main compounds

Compound	Family	Where it is concentrated	Activity studied	Level of evidence
Dietary fibre	carbohydrate	Seed USDA: 7.6 g per 100 g boiled; 12.2 g per 100 g dry raw	MedlinePlus: soluble fibre helps lower cholesterol and insoluble fibre adds stool bulk. Chickpeas are not named on that page. ^{27 26 21}	Human data
Protein	protein	Seed USDA: 8.86 g per 100 g boiled; 20.47 g per 100 g dry raw	A plant protein source. Chickpea proteins are also the source of allergic reactions in sensitive people. ^{27 26 1}	Human data
Folate (vitamin B9)	vitamin	Seed USDA: 172 micrograms DFE per 100 g boiled; 41 per 100 g canned, drained and rinsed	A B vitamin; MedlinePlus names dried beans and peas as natural folate foods. ^{27 28 22}	Human data
Iron	mineral	Seed USDA: 2.89 mg per 100 g boiled	The NHS names chickpeas among good sources of iron. ^{27 24}	Human data
Manganese	mineral	Seed USDA: 1.03 mg per 100 g boiled	A nutrient value only; no study of its effect from chickpeas was read. ²⁷	Human data
Galacto-oligosaccharides	oligosaccharide	Seed Amount not read	A fermentable carbohydrate found mainly in beans and pulses; the cause of gas in some people and the reason for low-FODMAP limits. ¹⁸	Human data

Mechanisms, receptors and pathways

Target or pathway	Gene or receptor	What was found	Level
Blood sugar after a meal	Not specified	The 2023 review authors suggest low starch digestibility, high fibre, protein and hormone effects. These are suggestions, not tested in the abstracts read. ^{10 7}	Human data
Cholesterol	Not specified	MedlinePlus says soluble fibre helps lower cholesterol. In the one chickpea trial, part of the LDL fall was linked to a shift toward more polyunsaturated fat in the diet. ^{21 11}	Human data
Allergy (IgE cross-reaction)	IgE antibodies to similar legume proteins	Most allergic reactions to non-priority legumes come from IgE cross-reactions to similar proteins in different legumes (the review's example is peanut and lupine). ¹	Human data

Absorption, metabolism and elimination

Absorption: Not found.
Distribution: Not found.
Metabolism: Not found.
Elimination: Not found.
Bioavailability: Not established for chickpea nutrients in the sources read.

Isolated compounds versus whole extracts

The post-meal blood sugar and cholesterol results come from trials that used whole chickpeas or chickpea meals, and from pooled trials of whole pulses. Hummus, chickpea flour, roasted snacks and protein powders or extracts are different products; no trial of them was read, so no claim is made. In the one cholesterol trial, chickpea flour in bread and biscuits was part of the chickpea diet.

Nutritional composition

Nutrition from USDA FoodData Central (SR Legacy, April 2018 release; values read 2026-10-26 from a saved copy held with the project). BOILED, no salt (FDC 173757), per 100 g: 164 kcal, 8.86 g protein, 2.59 g fat, 27.42 g carbohydrate, 7.6 g fibre, 4.8 g total sugars, 291.0 mg potassium, 7.0 mg sodium, 49.0 mg calcium, 2.89 mg iron, 48.0 mg magnesium, 168.0 mg phosphorus, 1.03 mg manganese, 172.0 micrograms folate (DFE). One cup of boiled chickpeas (164 g): about 269 kcal, 14.5 g protein, 12.5 g fibre, 282 micrograms folate, 4.7 mg iron, 477 mg potassium, 276 mg phosphorus, 1.69 mg manganese and 11.5 mg sodium. CANNED, drained and rinsed (FDC 173801), per 100 g: 138 kcal, 7.04 g protein, 6.3 g fibre, 212.0 mg sodium, 109.0 mg potassium, 41.0 micrograms folate, 0.98 mg iron (1 cup drained and rinsed is 152 g; one can drained and rinsed is 254 g). DRY RAW (FDC 173756), per 100 g: 378 kcal, 20.47 g protein, 12.2 g fibre. Dry seeds hold little water, so do not compare raw and cooked rows. Figures vary with variety, growing place and cooking. Hummus, flour and snacks are not covered.

9benefits and uses looked at

28studies and sources checked

High certaintybest evidence rating found

6lab markers tracked in trials

1 high certainty7 low certainty1 very low certainty

What was looked at

The 9 benefits and uses checked for Chickpeas, each with how strong the evidence is. Tap one to open it.

Blood sugar after a mealLow certainty
Cholesterol (LDL)Low certainty
Fibre and bowel functionLow certainty
Fasting blood sugar and long-term markers (pulses)Low certainty
Body weight (pulses as a group)Low certainty
Blood pressure (legumes, observational)Low certainty
Heart disease and early death (legumes, observational)Low certainty
Overall diet quality (survey data)Very low certainty
Folate, iron, manganese and plant protein (nutrient content)High certainty

Lab markers tracked in the studies

Blood glucose after a mealLDL cholesterolTotal cholesterolFasting blood glucoseHbA1c and fructosamineBody weight

What is Chickpeas good for?

The main studied uses and how strong the human evidence is for each. Many results are for pulses or legumes as a group, not for chickpeas alone.

Blood sugar after a mealLow certaintyIn small single-meal trials, chickpeas gave a lower blood sugar rise than potatoes, wheat and other matched carbohydrate foods. Certainty is low to very low, and some review authors work for food companies. It does not show that chickpeas treat diabetes. Cholesterol (LDL)Low certaintyOne small crossover trial found LDL 0.20 mmol/L lower on a chickpea diet, partly because fat intake also changed. Pooled trials of pulses as a group found falls of about 0.14 to 0.17 mmol/L. Fibre and bowel functionLow certaintyBoiled chickpeas have 7.6 g of fibre per 100 g (about 12.5 g in a cup, 164 g), by USDA data. In one small trial people reported better general bowel health, with big differences between people. Chickpeas can cause gas in sensitive people. Fasting blood sugar and long-term markers (pulses)Low certaintyPooled trials of pulses found lower fasting blood glucose, and lower HbA1c or fructosamine in low-GI diets. The trials differed a lot and chickpeas were not separated. Body weight (pulses as a group)Low certaintyDiets with pulses gave a very small extra weight loss, about 0.34 kg over roughly 6 weeks. Not tested with chickpeas alone. Blood pressure (legumes, observational)Low certaintyPeople who ate the most legumes had 16% lower risk of developing high blood pressure (RR 0.84). An association, not proof, and not about chickpeas alone. Heart disease and early death (legumes, observational)Low certaintyHigher legume intake was linked to a little less coronary heart disease (RR 0.90) and a little lower risk of dying from any cause (HR 0.94), but not to less stroke in one review. Observational, and not about chickpeas alone. Overall diet quality (survey data)Very low certaintyUS chickpea eaters had higher Healthy Eating Index scores (62.1 against 51.2), but they also had higher incomes and more activity. The survey cannot show chickpeas caused it. Folate, iron, manganese and plant proteinHigh certaintyBoiled chickpeas have 172 micrograms of folate (DFE), 2.89 mg of iron and 8.86 g of protein per 100 g. The NHS names chickpeas among good iron sources. A nutrient fact, not a chickpea trial.

Benefits, one by one

Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.

Blood sugar after a meal

Low certainty

In small, short trials, chickpeas gave a lower blood sugar rise after a meal than other carbohydrate foods such as potatoes and wheat. The best-quality rating is low to very low, the trials were mostly in healthy people, and some authors work for food companies. It does not show that chickpeas treat diabetes.

2 studiesChickpeas eaten as food at a single meal. Trial amounts are not advic…

Studies, doses and limits

What the trials found

A 2023 review of 12 randomised trials (182 mostly healthy adults) found chickpeas lowered the blood glucose response (iAUC) more than potatoes and wheat in a pooled subset; insulin effects varied. A 2025 review of 28 acute studies (40 comparisons) found a lower glucose iAUC than carbohydrate-matched foods (mean difference -47.89, 95% CI -64.20 to -31.58) but no effect on peak glucose or on insulin, with very low certainty by GRADE because the studies differed so much.

Results

Chickpeas eaten at one meal lowered the blood sugar rise compared with other carbohydrate foods. Peak blood sugar and insulin did not change in the 2025 review.

Effect sizes as reported

Glucose iAUC mean difference -47.89 (95% CI -64.20 to -31.58); glucose Cmax -0.23 (-1.48 to 1.02); insulin iAUC no effect (2025, 28 studies).

Why this rating

The 2025 authors call the evidence low to very low and GRADE rates glucose iAUC very low because the studies differed so much. The trials were single meals mostly in healthy adults.

Form and dose studied

Chickpeas eaten as food at a single meal. Trial amounts are not advice.

Who was studied

Mostly healthy or normoglycaemic adults.

Limits

Single-meal tests do not show long-term control. Mostly healthy people. Three authors of the 2025 review were employees of Biofortis and three of PepsiCo.

Why researchers looked

Chickpeas are digested slowly and are high in fibre and protein, so researchers test what they do to blood sugar after eating.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

The 2023 review authors suggest low starch digestibility, high fibre, protein and hormone effects. These are suggestions, not tested here.

A proposed mechanism does not show that the effect happens in people.

None specific. See the Safety tab for allergy and gas.

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Cholesterol (LDL)

Low certainty

One small trial found LDL ("bad") cholesterol 0.20 mmol/L lower on a chickpea diet than on a wheat diet, though part of that came from a change in the kind of fat eaten. Pooled trials of beans, chickpeas, lentils and peas as a group found small falls of about 0.14 to 0.17 mmol/L. Chickpeas alone are not well tested.

4 studiesWhole chickpeas (canned) and chickpea flour in bread and biscuits in …

Studies, doses and limits

What the trials found

A 2007 crossover trial of 27 adults (two 5-week diets) found total cholesterol 0.25 mmol/L and LDL 0.20 mmol/L lower on a diet with canned chickpeas and chickpea-flour bread and biscuits than on a fibre-matched wheat diet. The chickpea diet also changed fat intake, and adjusting for that reduced but did not remove the effect. Pooled trials: a 2014 review of 26 trials (1,037 adults) found LDL -0.17 mmol/L; a 2026 update of 38 trials (2,095 adults) found LDL -0.14, non-HDL -0.22, apoB -0.08 g/L and a very small fall in HDL; a 2024 review of 24 legume trials found LDL -0.16 and total cholesterol -0.23 with moderate certainty.

Results

A diet with chickpeas lowered LDL cholesterol a little in one small trial, and pulses as a group did the same in pooled trials. The 2026 update says more trials of chickpeas, dried peas and lentils are needed.

Effect sizes as reported

Chickpea trial: LDL -0.20 mmol/L (p=0.02), total cholesterol -0.25 (p<0.01). Pulses: LDL -0.17 (2014), -0.14 (2026); legumes: LDL -0.16, total -0.23 (2024).

Why this rating

The pooled pulse results are rated moderate to high by their authors, but we rate chickpeas low because only one small 27-person trial used chickpeas, it mixed in other changes in fat intake, and it was published in 2007.

Form and dose studied

Whole chickpeas (canned) and chickpea flour in bread and biscuits in the one chickpea trial; pulses as food in the pooled trials (median about 130 g a day, not advice).

Who was studied

Adults in randomised trials.

Limits

Cholesterol is a blood marker, not a count of heart attacks. Short trials (median 6 weeks in the 2026 update).

Why researchers looked

Pulses are high in fibre and protein, so researchers test whether eating them changes blood fats.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Not established in the abstracts read. MedlinePlus says soluble fibre helps lower cholesterol, and the chickpea trial authors say part of their result came from more polyunsaturated fat.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Fibre and bowel function

Low certainty

Cooked chickpeas have 7.6 g of fibre per 100 g by USDA data, about 12.5 g in a cup (164 g). In one small trial people reported better general bowel health on a chickpea diet, with big differences between people. Some also said they felt fuller.

5 studiesBoiled and canned chickpeas as food.

Studies, doses and limits

What the trials found

USDA lists 7.6 g of total fibre per 100 g of boiled chickpeas without salt (12.5 g per 1-cup 164 g portion), 6.3 g per 100 g canned, drained and rinsed, and 12.2 g per 100 g of dry raw chickpeas. In the 27-adult crossover trial, perceived general bowel health improved significantly on the chickpea diet compared with the wheat diet, with considerable variation between people, and some people reported greater satiety.

Results

The fibre amount is a firm nutrient fact. The bowel finding is self-reported from one small trial. USDA does not split the fibre into soluble and insoluble.

Effect sizes as reported

USDA: fibre 7.6 g per 100 g boiled; about 12.5 g per cup (164 g). Trial: bowel health improved (self-reported, no figure in the abstract).

Why this rating

High for the fibre amounts (USDA data), but low for the bowel effect: it is self-reported from one small trial of 27 adults.

Form and dose studied

Boiled and canned chickpeas as food.

Who was studied

General adult diet; 27 adults in the trial.

Limits

A nutrient fact plus one small self-reported finding. Bowel health was not measured by a test.

Why researchers looked

Chickpeas are a well-known fibre food, so people ask what the fibre does for the gut.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

MedlinePlus says soluble fibre attracts water, turns to gel and slows digestion. It lists beans, lentils and peas as soluble fibre foods and does not name chickpeas.

A proposed mechanism does not show that the effect happens in people.

Fibre-rich beans can cause gas and bloating in some people; see the Safety tab.

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Fasting blood sugar and long-term markers (pulses)

Low certainty

Pooled trials of pulses (chickpeas, beans, peas, lentils) found lower fasting blood glucose, and lower long-term markers (HbA1c or fructosamine) when pulses were part of low glycaemic index diets. The trials varied a lot. No long-term trial of chickpeas alone was found.

2 studiesPulses as food. Trial amounts differed and are not advice.

Studies, doses and limits

What the trials found

A 2009 review of 41 trials (people with and without diabetes, at least 7 days) found pulses alone lowered fasting glucose (standardised mean difference -0.82, 95% CI -1.36 to -0.27) and insulin; pulses in low-GI diets lowered HbA1c or fructosamine (-0.28, -0.42 to -0.14). Heterogeneity was high and unexplained. A 2024 review of 24 trials of at least 6 weeks found fasting glucose 0.18 mmol/L lower (95% CI -0.30 to -0.06) with moderate certainty.

Results

Pulses as a group slightly lowered fasting blood sugar in pooled trials. Chickpeas were not separated.

Effect sizes as reported

Fasting glucose SMD -0.82 (2009, pulses alone); HbA1c or fructosamine SMD -0.28 (low-GI diets); fasting glucose -0.18 mmol/L (2024).

Why this rating

The 2024 authors rate fasting glucose moderate for legumes overall, but for chickpeas we rate it low: the trials were mixed, differed a lot, and chickpeas were not singled out.

Form and dose studied

Pulses as food. Trial amounts differed and are not advice.

Who was studied

Adults with and without diabetes.

Limits

Pulses as a group, not chickpeas. High, unexplained differences between trials. The 2009 review is old.

Why researchers looked

Pulses are digested slowly, so researchers test whether eating them changes blood sugar over weeks.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. The authors of the 2009 review describe pulses as slowly digestible carbohydrate, fibre and plant protein.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Body weight (pulses as a group)

Low certainty

Diets with pulses gave a very small extra weight loss, about 0.34 kg over about 6 weeks, in pooled trials. Chickpeas were not separated.

1 studiesPulses as food (median about 132 g a day in the trials, not advice).

Studies, doses and limits

What the trials found

A 2016 review of 21 randomised trials (940 adults) found diets with pulses, median 132 g a day for a median of 6 weeks, lowered body weight by 0.34 kg (95% CI -0.63 to -0.04) compared with diets without pulses. Six trials suggested body fat percentage may fall.

Results

A very small average weight loss. It does not show that chickpeas help people lose meaningful weight.

Effect sizes as reported

Body weight -0.34 kg (95% CI -0.63 to -0.04), median 6 weeks (2016).

Why this rating

Pooled trials of pulses as a group, short, with a very small effect. No weight trial of chickpeas alone was read.

Form and dose studied

Pulses as food (median about 132 g a day in the trials, not advice).

Who was studied

Adults in randomised trials.

Limits

Pulses as a group. Short trials. Long-term weight loss was not tested.

Why researchers looked

Pulses are high in fibre and protein and are said to fill people up, so trials check whether they change weight.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established in the abstract.

A proposed mechanism does not show that the effect happens in people.

None specific.

⁶

Blood pressure (legumes, observational)

Low certainty

In studies that follow people over time, those who ate the most legumes had about 16% lower risk of developing high blood pressure (relative risk 0.84). That is an association, not proof, and it is about legumes in general, not chickpeas alone.

2 studiesLegumes as food. The studies group beans, lentils, chickpeas, peas an…

Studies, doses and limits

What the trials found

A 2026 meta-analysis of 12 prospective studies found the highest legume intake had a relative risk of 0.84 (95% CI 0.77 to 0.93) for hypertension compared with the lowest (10 studies; 86,098 cases among 309,853 people); per 100 g a day the relative risk was 0.88 (0.80 to 0.97). A 2019 umbrella review found pulses with or without other legumes linked to lower hypertension incidence, relative risk 0.91 (0.86 to 0.97), graded very low certainty.

Results

Higher legume intake went with lower risk of high blood pressure in cohort studies. Observational data cannot show that legumes are the cause.

Effect sizes as reported

Legumes high vs low RR 0.84 (95% CI 0.77-0.93); pulses with or without other legumes RR 0.91 (0.86-0.97).

Why this rating

Observational only. The 2019 review grades it very low; the 2026 authors call causality probable by their criteria, but the study design cannot prove it. Chickpeas are not singled out.

Form and dose studied

Legumes as food. The studies group beans, lentils, chickpeas, peas and other legumes.

Who was studied

Adults in cohort studies.

Limits

People who eat more legumes may differ in other ways. The 2026 paper was funded by Plant-Based Health Professionals UK, which three authors belong to or direct; the paper says the funder had no role in the study.

Why researchers looked

Large population studies ask whether people who eat more legumes develop high blood pressure less often.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. The studies are observational.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Heart disease and early death (legumes, observational)

Low certainty

In large studies, people who ate the most legumes had slightly less coronary heart disease (relative risk 0.90) and a little lower risk of dying from any cause (hazard ratio 0.94). There was no link with stroke in one review and no link with deaths from heart disease overall. These are associations, not proof, and they are about legumes as a group.

3 studiesLegumes as food.

Studies, doses and limits

What the trials found

A 2023 review of 26 observational studies (21 prospective cohorts and 5 case-control studies) found the highest legume intake linked to lower cardiovascular disease (RR 0.94, 95% CI 0.89 to 0.99) and coronary heart disease (RR 0.90, 0.85 to 0.96) but not stroke (1.00, 0.93 to 1.08); the benefit levelled off above about 400 g a week. The 2019 umbrella review found pulses with or without other legumes linked to lower cardiovascular disease (RR 0.92) and coronary heart disease (RR 0.90), with no association for stroke, heart attack or diabetes. A 2023 review of 32 cohorts (1,141,793 people) found lower all-cause death (HR 0.94, 0.91 to 0.98) and stroke death (HR 0.91, 0.84 to 0.99) but no link with cardiovascular death (HR 0.99).

Results

Higher legume intake went with a little less coronary heart disease and a little lower risk of death from any cause. The results were not the same for every outcome.

Effect sizes as reported

CHD RR 0.90 (0.85-0.96); CVD RR 0.94; all-cause death HR 0.94; stroke RR 1.00 (2023 review); CVD death HR 0.99.

Why this rating

Observational only, with low certainty by the authors' own grading. Legumes as a group, not chickpeas.

Form and dose studied

Legumes as food.

Who was studied

Adults in cohort studies.

Limits

People who eat more legumes may differ in other ways (diet, activity, income). Chickpeas are not singled out.

Why researchers looked

Large population studies ask whether people who eat more legumes have fewer heart problems or live longer.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. The studies are observational.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Overall diet quality (survey data)

Very low certainty

In US survey data, people who ate chickpeas had higher Healthy Eating Index scores (62.1 against 51.2) than people who ate no legumes. That does not show chickpeas caused it: chickpea eaters also had higher incomes, more education and more physical activity.

1 studiesChickpeas and chickpea-containing foods as recalled in surveys.

Studies, doses and limits

What the trials found

An analysis of US NHANES data from 2003 to 2018 (35,029 adults) found chickpea consumers rose from 1.9% to 4.5% of adults. In 2015-2018, chickpea consumers had greater intakes of whole grains and nuts/seeds, less red meat and higher Healthy Eating Index scores (62.1 against 51.2) than non-legume and other-legume eaters.

Results

Chickpea eaters tended to have better overall diets, but this is not proof that chickpeas caused it.

Effect sizes as reported

Healthy Eating Index 62.1 against 51.2; chickpea eaters 1.9% (2003-2006) to 4.5% (2015-2018).

Why this rating

A cross-sectional survey of what people recall eating. It cannot separate chickpeas from the other habits of chickpea eaters. The first author is affiliated with PepsiCo.

Form and dose studied

Chickpeas and chickpea-containing foods as recalled in surveys.

Who was studied

US adults.

Limits

Recall surveys are imprecise. Industry-linked.

Why researchers looked

Researchers ask who eats chickpeas and how their diets compare.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not applicable. A survey cannot test a mechanism.

A proposed mechanism does not show that the effect happens in people.

None specific.

¹²

Folate, iron, manganese and plant protein (nutrient content)

High certainty

Cooked chickpeas are a source of folate (172 micrograms per 100 g), iron (2.89 mg per 100 g), manganese (1.03 mg), plant protein (8.86 g) and fibre. The NHS names chickpeas among good iron sources. These are nutrient facts, not trials of chickpeas.

4 studiesBoiled and canned chickpeas as food.

Studies, doses and limits

What the trials found

USDA lists, per 100 g of boiled chickpeas without salt: 8.86 g protein, 172 micrograms folate (DFE), 2.89 mg iron, 1.03 mg manganese, 0.352 mg copper and 48 mg magnesium. MedlinePlus names dried beans and peas as natural folate foods and the NHS names chickpeas among good iron sources. The canned, drained and rinsed form has less folate (41 micrograms) and iron (0.98 mg) per 100 g.

Results

The amounts are firm nutrient facts. Whether eating chickpeas corrects a deficiency was not tested in any study read.

Effect sizes as reported

Per 100 g boiled: protein 8.86 g, folate 172 micrograms DFE, iron 2.89 mg, manganese 1.03 mg (USDA).

Why this rating

High for the amounts in the food (USDA data). Not rated for any health effect.

Form and dose studied

Boiled and canned chickpeas as food.

Who was studied

General adult diet.

Limits

Values vary with variety, growing place and cooking. Plant iron is absorbed differently from meat iron, which was not read from a source.

Why researchers looked

People look to chickpeas as a plant source of protein, folate and iron.

Traditional use

Chickpeas are eaten cooked or canned as a food. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Folate is a B vitamin; iron helps make red blood cells (NHS). Not tested in chickpeas.

A proposed mechanism does not show that the effect happens in people.

Women planning pregnancy are advised by MedlinePlus to take folic acid because folate can be hard to get from food alone; see the Safety tab.

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Connections to the rest of health

How Chickpeas connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.

Explore every connection: goals, body systems, organs, symptoms, genes

Kind of connection Connected to Search

A. Wellness goals

Connected to	Kind of connection	Evidence status	Context	Studies
Blood Sugar Balance		Low certainty	Blood sugar after a meal: In small, short trials, chickpeas gave a lower blood sugar rise after a meal than other carbohydrate foods such as potatoes and wheat. The best-quality rating is low to very low, the trials were mostly in healthy people, and some authors work for food companies. It does not show that chickpeas treat diabetes. Fasting blood sugar and long-term markers (pulses): Pooled trials of pulses (chickpeas, beans, peas, lentils) found lower fasting blood glucose, and lower long-term markers (HbA1c or fructosamine) when pulses were part of low glycaemic index diets. The trials varied a lot. No long-term trial of chickpeas alone was found.	^{10 7 14 5}
Cholesterol Balance		Low certainty	Cholesterol (LDL): One small trial found LDL ("bad") cholesterol 0.20 mmol/L lower on a chickpea diet than on a wheat diet, though part of that came from a change in the kind of fat eaten. Pooled trials of beans, chickpeas, lentils and peas as a group found small falls of about 0.14 to 0.17 mmol/L. Chickpeas alone are not well tested.	^{11 4 3 5}
Heart Health		Low certainty	Cholesterol (LDL): One small trial found LDL ("bad") cholesterol 0.20 mmol/L lower on a chickpea diet than on a wheat diet, though part of that came from a change in the kind of fat eaten. Pooled trials of beans, chickpeas, lentils and peas as a group found small falls of about 0.14 to 0.17 mmol/L. Chickpeas alone are not well tested.	^{11 4 3 5}
Digestive Support	Demonstrated clinical effect	Low certainty	Fibre and bowel function: Cooked chickpeas have 7.6 g of fibre per 100 g by USDA data, about 12.5 g in a cup (164 g). In one small trial people reported better general bowel health on a chickpea diet, with big differences between people. Some also said they felt fuller.	^{27 28 26 21 11}
Healthy Weight		Low certainty	Body weight (pulses as a group): Diets with pulses gave a very small extra weight loss, about 0.34 kg over about 6 weeks, in pooled trials. Chickpeas were not separated.	⁶
Blood Pressure Support		Low certainty	Blood pressure (legumes, observational): In studies that follow people over time, those who ate the most legumes had about 16% lower risk of developing high blood pressure (relative risk 0.84). That is an association, not proof, and it is about legumes in general, not chickpeas alone.	^{9 15}
Heart Health		Low certainty	Heart disease and early death (legumes, observational): In large studies, people who ate the most legumes had slightly less coronary heart disease (relative risk 0.90) and a little lower risk of dying from any cause (hazard ratio 0.94). There was no link with stroke in one review and no link with deaths from heart disease overall. These are associations, not proof, and they are about legumes as a group.	^{8 15 17}
Balanced Nutrition		Very low certainty	Overall diet quality (survey data): In US survey data, people who ate chickpeas had higher Healthy Eating Index scores (62.1 against 51.2) than people who ate no legumes. That does not show chickpeas caused it: chickpea eaters also had higher incomes, more education and more physical activity.	¹²
Balanced Nutrition	Demonstrated clinical effect	High certainty	Folate, iron, manganese and plant protein (nutrient content): Cooked chickpeas are a source of folate (172 micrograms per 100 g), iron (2.89 mg per 100 g), manganese (1.03 mg), plant protein (8.86 g) and fibre. The NHS names chickpeas among good iron sources. These are nutrient facts, not trials of chickpeas.	^{27 28 22 24}

B. Body systems

Connected to	Kind of connection	Evidence status	Context	Studies
Endocrine System	Biological association	Low certainty	Studied for: Blood sugar after a meal Studied for: Fasting blood sugar and long-term markers (pulses)	^{10 7 14 5}
Metabolism Weight	Biological association	Low certainty	Studied for: Blood sugar after a meal Studied for: Fasting blood sugar and long-term markers (pulses)	^{10 7 14 5 6 12 27 28 22 24}
Cardiovascular System	Biological association	Low certainty	Studied for: Cholesterol (LDL) Studied for: Blood pressure (legumes, observational)	^{11 4 3 5 9 15 8 17}
Digestive System	Biological association	Low certainty	Studied for: Fibre and bowel function	^{27 28 26 21 11}

C. Body parts and organs

Connected to	Kind of connection	Evidence status	Context	Studies
Gut	Adverse effect or risk	Documented risk	Gas and bloating can occur; low-FODMAP plans limit pulses for a short time. Gas and bloating from fermentable sugars in beans and pulses in sensitive people. Preparation or compound: Galacto-oligosaccharides in beans and pulses	^{18 16}
Kidneys	Adverse effect or risk	Documented risk	People on kidney diets with a potassium limit should ask their team. Potassium and phosphorus in chickpeas matter for people with a potassium limit. Preparation or compound: Potassium and phosphorus in chickpeas	^{23 27}

E. Health conditions

Connected to	Kind of connection	Evidence status	Context	Studies
Food allergy	Adverse effect or risk	Documented risk	Chickpea allergy is reported, from mild to severe, with links to other legumes and to peanut in clinic studies. Chickpea allergy is reported, from mild to severe, with links to other legumes and peanut in clinic studies. Preparation or compound: Chickpea protein in whole chickpeas	^{1 13 2}

I. Biomarkers

Connected to	Kind of connection	Evidence status	Context	Studies
Blood glucose after a meal	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{7 10}
LDL cholesterol	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{11 3 4}
Total cholesterol	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{11 5}
Fasting blood glucose	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{5 14}
HbA1c and fructosamine	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	¹⁴
Body weight	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	⁶

K. Biological pathways

Connected to	Kind of connection	Evidence status	Context	Studies
Fibre	Preliminary mechanism	Human	Chickpeas are a fibre food; soluble fibre is linked to lower cholesterol (MedlinePlus).	^{21 27}
Folate (vitamin B9)	Preliminary mechanism	Human	Chickpeas contain folate; MedlinePlus names dried beans and peas as folate foods.	^{22 27}
LDL cholesterol	Preliminary mechanism	Human	Small falls in LDL cholesterol in a chickpea trial and in pooled pulse trials.	^{11 3}

L. Active compounds

Connected to	Kind of connection	Evidence status	Context	Studies
Dietary fibre	Biological association	Human	MedlinePlus: soluble fibre helps lower cholesterol and insoluble fibre adds stool bulk. Chickpeas are not named on that page. Preparation or compound: Seed	^{27 26 21}
Protein	Biological association	Human	A plant protein source. Chickpea proteins are also the source of allergic reactions in sensitive people. Preparation or compound: Seed	^{27 26 1}
Folate (vitamin B9)	Biological association	Human	A B vitamin; MedlinePlus names dried beans and peas as natural folate foods. Preparation or compound: Seed	^{27 28 22}
Iron	Biological association	Human	The NHS names chickpeas among good sources of iron. Preparation or compound: Seed	^{27 24}
Manganese	Biological association	Human	A nutrient value only; no study of its effect from chickpeas was read. Preparation or compound: Seed	²⁷
Galacto-oligosaccharides	Biological association	Human	A fermentable carbohydrate found mainly in beans and pulses; the cause of gas in some people and the reason for low-FODMAP limits. Preparation or compound: Seed	¹⁸

Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).

Evidence at a glance: what changed in 6 lab markers

Tap a number to show only those markers. Counts are markers, not people.

Metabolic4 Other2

The evidence

The research centre for Chickpeas. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.

Evidence by outcome

Blood sugar after a meal 2 studies Low certainty Cholesterol (LDL) 4 studies Low certainty Fibre and bowel function 5 studies Low certainty Fasting blood sugar and long-term markers (pulses) 2 studies Low certainty Body weight (pulses as a group) 1 study Low certainty Blood pressure (legumes, observational) 2 studies Low certainty Heart disease and early death (legumes, observational) 3 studies Low certainty Overall diet quality (survey data) 1 study Very low certainty Folate, iron, manganese and plant protein (nutrient content) 4 studies High certainty

Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).

How we rate evidence

High certainty

Several well-run trials or reviews agree; further research is unlikely to change the picture much.

Moderate certainty

Good trials point the same way, but some doubt remains.

Low certainty

Small, short or inconsistent trials. The finding could change with better research.

Very low certainty

Very little or very weak human data. Treat as a possibility only.

Mixed findings

Trials or reviews disagree with each other.

Not enough evidence

Not enough human research to say either way.

Evidence against

Good research found no benefit, or found harm.

We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing chickpeas summary, re-checked nutrition at USDA FoodData Central, read the health agency pages (NHS, MedlinePlus, FDA, a hospital leaflet) and searched PubMed for reviews, trials and allergy studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.

Study library: every study we checked 28

Design Research type Year from Search

Study	Design	People	Product, dose, length	Result
Abu Risha M et al. 2024 Legume Allergens Pea, Chickpea, Lentil, Lupine and Beyond. Curr Allergy Asthma Rep · PMID 38990406 · DOI	Narrative review	Review of legume allergens (pea, chickpea, lentil, lupine and others)	Not applicable (allergy review) Seed	Beans, pea, lentils, chickpea, lupine, cowpea, pigeon pea and fenugreek are called "non-priority" legumes that can cause mild to severe allergic reactions. Severe reactions are described particularly for peas and lupine. Exercise-linked anaphylaxis has recently been highlighted for soybean, lentils and chickpea. Most reactions come from IgE cross-reactions to similar proteins; the example given is between peanut and lupine. Most studies are case reports. Not applicable (Not applicable) Methods, limits and funding Outcomes: Allergic reactions to "non-priority" legumes Limitations: Review of mostly case reports, so it cannot say how common chickpea allergy is. Funding and conflicts: The authors declare no conflict of interest. Read: abstract
Atwah A et al. 2025 The prevalence of outgrowing non-priority legume allergies in children. Pediatr Allergy Immunol · PMID 41424376 · DOI	Observational retrospective clinic	203 203 children aged 5 to 15 with an IgE-mediated allergy to lentils, chickpeas, peas or beans, London clinic	Not applicable (clinic records) Seed Median follow-up 7 years	The share who had outgrown chickpea allergy was 4.9% by age 5, 8.8% by age 10 and 19.3% by age 15. Children with low skin-prick and IgE test results were more likely to outgrow it. Chickpea allergy resolved: 4.9% by 5, 8.8% by 10, 19.3% by 15 (Not given in the abstract) Methods, limits and funding Outcomes: Whether children outgrew the allergy Limitations: One hospital clinic, retrospective records. It shows what happened in children already seen for allergy, not how common chickpea allergy is. Funding and conflicts: The authors declare no conflicts of interest. Read: abstract
Back S et al. 2026 Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc · PMID 42132198 · DOI	Systematic review meta analysis	2095 38 randomised trials (52 comparisons), 2,095 adults	Whole dietary pulses (beans, chickpeas, lentils, dried peas) Seed Median 130 g a day Median 6 weeks · vs Control diets	Pulses lowered LDL, non-HDL cholesterol and apoB, and slightly lowered HDL. Results were similar across pulse types. GRADE was moderate to high for all outcomes except apoB (very low). The authors say future studies on chickpeas, dried peas and lentils are warranted. LDL -0.14 mmol/L; non-HDL -0.22; apoB -0.08 g/L; HDL -0.03 (LDL -0.19 to -0.08; non-HDL -0.30 to -0.14; apoB -0.13 to -0.03; HDL -0.05 to -0.01) Methods, limits and funding Outcomes: LDL, non-HDL and HDL cholesterol, apoB Limitations: Few trials were of chickpeas alone. Blood markers are not heart attacks or strokes. Short trials. Funding and conflicts: Funding not stated in the abstract (listed as non-US government research support). Registration: PROSPERO CRD42023432826 Read: abstract
Ha V et al. 2014 Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ · PMID 24710915 · DOI	Systematic review meta analysis	1037 26 randomised trials, 1,037 adults	Diets emphasising pulses (beans, chickpeas, lentils, peas) Seed Median 130 g a day (about 1 serving) At least 3 weeks · vs Isocaloric diets without pulses	Pulse diets lowered LDL cholesterol. No effect on apolipoprotein B or non-HDL cholesterol. The authors call for longer, higher-quality trials. LDL mean difference -0.17 mmol/L (95% CI -0.25 to -0.09) Methods, limits and funding Outcomes: LDL cholesterol, apolipoprotein B, non-HDL cholesterol Limitations: Pulses as a group. Trials were short and varied in quality. A 2014 review. Funding and conflicts: Funding not stated in the abstract (listed as non-US government research support). Registration: ClinicalTrials.gov NCT01594567 Read: abstract
Hossain MA et al. 2024 Legume intakes on cardiometabolic profile and gut microbiome function: systematic review and meta-analyses of randomised controlled trials. Eur J Nutr · PMID 39739131 · DOI	Systematic review meta analysis	1938 24 randomised trials (33 comparisons), 1,938 adults, with and without existing conditions	Legumes eaten as food (all types) Seed Daily average 86 g (range 2 to 251 g) At least 6 weeks · vs Control diets, 70% isoenergetic	Higher legume intake improved total cholesterol, LDL cholesterol and fasting blood glucose, with moderate certainty by GRADE. Not all markers improved. No eligible trial reported microbiome outcomes. Total cholesterol -0.23 mmol/L; LDL -0.16 mmol/L; fasting glucose -0.18 mmol/L (Total cholesterol -0.33 to -0.13; LDL -0.24 to -0.08; fasting glucose -0.30 to -0.06) Methods, limits and funding Outcomes: Total and LDL cholesterol, fasting glucose and other cardiometabolic markers; gut microbiome Limitations: Legumes as a group; chickpeas were not separated in the abstract. Results differed between trials by legume type and format. Funding and conflicts: The authors declare no conflicts of interest. Registration: PROSPERO CRD42023456953 Read: abstract
Kim SJ et al. 2016 Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr · PMID 27030531 · DOI	Systematic review meta analysis	940 21 randomised trials, 940 adults	Diets containing whole dietary pulses (beans, lentils, chickpeas, dry peas) Seed Median 132 g a day (about 1 serving) Median 6 weeks · vs Diets without pulses	Pulse diets gave a small average weight loss compared with diets without pulses, even when diets were not meant to cut calories. Six trials suggested body fat percentage may fall. Body weight -0.34 kg (P=0.03) (95% CI -0.63 to -0.04 kg) Methods, limits and funding Outcomes: Body weight, waist circumference, body fat Limitations: Pulses as a group. Short trials. A very small average change. Long-term weight loss was not tested. Funding and conflicts: Funding not stated in the abstract. Registration: ClinicalTrials.gov NCT01594567 Read: abstract
Mah E et al. 2025 Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis. Nutr J · PMID 40660242 · DOI	Systematic review meta analysis	28 studies (40 comparisons) of acute, controlled, crossover chickpea meals	Chickpeas eaten as food Seed Not given in the abstract Single meals · vs Carbohydrate-matched control foods	Glucose iAUC was lower after chickpeas than after carbohydrate-matched foods. No effect on glucose peak (Cmax) or on insulin iAUC. GRADE certainty was very low for glucose iAUC because of heterogeneity; the authors call the evidence low to very low. Glucose iAUC mean difference -47.89 (units as in the paper, not stated in the abstract); glucose Cmax -0.23; insulin iAUC 50.06 (Glucose iAUC 95% CI -64.20 to -31.58; Cmax -1.48 to 1.02; insulin iAUC -3771.14 to 3871.26) Methods, limits and funding Outcomes: Postprandial glucose iAUC and Cmax, insulin iAUC Limitations: Single meals only. Large differences between studies. Mostly metabolically healthy people. Funding and conflicts: Industry-linked: three authors were employees of Biofortis and three of PepsiCo during the work; the paper says the views are not PepsiCo policy. Registration: PROSPERO CRD42022365074 Read: abstract
Mendes V et al. 2023 Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis. Nutr Metab Cardiovasc Dis · PMID 36411221 · DOI	Systematic review meta analysis	26 observational studies (21 prospective cohorts and 5 case-control studies)	Highest against lowest legume intake Seed Optimal level reported at about 400 g a week for coronary heart disease Follow-up or case-control · vs Lowest intake group	Higher legume intake was associated with lower cardiovascular disease and coronary heart disease, but not stroke. The authors report a dose-response with coronary heart disease that levelled off above about 400 g a week. CVD RR 0.94; CHD RR 0.90; stroke RR 1.00 (CVD 0.89 to 0.99; CHD 0.85 to 0.96; stroke 0.93 to 1.08) Methods, limits and funding Outcomes: Cardiovascular disease, coronary heart disease, stroke Limitations: Observational; an association is not proof. Legumes as a group, not chickpeas. Funding and conflicts: The authors report no conflicts of interest. Registration: PROSPERO CRD42021247565 Read: abstract
Metoudi M et al. 2026 Legume and soy consumption and the risk of hypertension: a systematic review and dose-response meta-analysis of prospective studies. BMJ Nutr Prev Health · PMID 42539997 · DOI	Systematic review meta analysis	309853 12 prospective cohort studies (10 used for the legume result: 86,098 cases among 309,853 people)	Higher against lower legume intake (a separate result covers soy) Seed Per 100 g a day in the dose-response analysis Follow-up of cohorts · vs Lowest intake group	People with the highest legume intake had lower risk of developing high blood pressure. The authors rate causality as probable by World Cancer Research Fund criteria, but the studies are observational. High vs low RR 0.84; per 100 g a day RR 0.88 (High vs low 0.77 to 0.93; per 100 g a day 0.80 to 0.97) Methods, limits and funding Outcomes: New high blood pressure (hypertension) Limitations: Observational: people who eat more legumes may differ in other ways. Legumes as a group, not chickpeas. Publication bias was indicated for legumes (Egger p=0.04), which the authors attribute to two outlying studies. Funding and conflicts: Funded by Plant-Based Health Professionals UK, which two authors belong to and a third directs; the paper says the funder had no role in the design, data collection or analysis. Read: abstract
Nam T et al. 2023 Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients · PMID 37960209 · DOI	Systematic review meta analysis	182 12 randomised trials, 182 participants, mostly healthy or normoglycaemic adults	Chickpeas eaten as food, compared with wheat, potatoes, pasta, sauce, cheese, rice or corn Seed Not given in the abstract Mostly single meals · vs Other carbohydrate foods	In a pooled subset of studies, chickpeas lowered the blood glucose iAUC more than potatoes and wheat did. Insulin benefits were seen but statistical significance varied. Lower glucose iAUC than potatoes and wheat (numbers not in the abstract) (Not given in the abstract) Methods, limits and funding Outcomes: Blood glucose incremental area under the curve (iAUC), insulin Limitations: Small. Mostly healthy adults, not people with diabetes. Mostly single-meal tests. Foods compared with chickpeas differed. Funding and conflicts: The authors declare no conflict of interest. Grants listed: National Research Foundation of Korea and Korea Institute of Oriental Medicine. Read: abstract
Pittaway JK et al. 2007 Effects of a controlled diet supplemented with chickpeas on serum lipids, glucose tolerance, satiety and bowel function. J Am Coll Nutr · PMID 17906185 · DOI	Randomized crossover trial	27 27 free-living adults	Chickpea diet: canned drained chickpeas plus bread and shortbread biscuits made with 30% chickpea flour Seed Not given in the abstract Two 5-week crossover diets · vs Wheat diet of similar fibre (high-fibre wheat cereals and wholemeal bread); a lower-fibre wheat diet in 18 people	Total cholesterol was 0.25 mmol/L lower and LDL cholesterol 0.20 mmol/L lower on the chickpea diet than on the wheat diet. An unintended rise in polyunsaturated fat and fall in monounsaturated fat on the chickpea diet explained part of this. No difference in glucose tolerance. Perceived general bowel health improved on the chickpea diet, with considerable variation between people. Some people reported feeling fuller. Total cholesterol -0.25 mmol/L (p<0.01); LDL -0.20 mmol/L (p=0.02) (Not given in the abstract) Methods, limits and funding Outcomes: Serum total and LDL cholesterol, glucose tolerance, satiety, bowel function Limitations: Small trial (27 people). The chickpea diet changed fat intake as well, which accounts for part of the effect. Bowel health was self-reported. Chickpeas were eaten as bread, biscuits and canned seeds, not on their own. 2007. Funding and conflicts: Funding not stated in the abstract (listed as non-US government research support). Read: abstract
Rehm CD et al. 2023 Trends and Patterns of Chickpea Consumption among United States Adults: Analyses of National Health and Nutrition Examination Survey Data. J Nutr · PMID 36990184 · DOI	Observational cross sectional	35029 US adults in NHANES 2003-2018 (35,029 for trends; 8,342 for 2015-2018 diet comparison)	Reported eating chickpeas or chickpea foods on one or both 24-hour recalls Seed Survey recalls · vs Other-legume eaters and non-legume eaters	Chickpea consumers rose from 1.9% of adults in 2003-2006 to 4.5% in 2015-2018. Consumers had higher incomes, more education and more physical activity. Their diets scored higher on the Healthy Eating Index (62.1 against 51.2) than those of non-legume or other-legume eaters, with more whole grains and nuts/seeds and less red meat. Healthy Eating Index 62.1 against 51.2 (Not given in the abstract) Methods, limits and funding Outcomes: Share of chickpea consumers and their diet quality Limitations: A survey of what people ate. It cannot show that chickpeas caused better diets: chickpea eaters were also richer, more educated and more active. Funding and conflicts: Industry-linked: the first author and at least one other author give PepsiCo affiliations. The abstract states no separate conflict. Read: abstract
Serra B et al. 2026 IgE-Mediated Legume Allergy in Children: Insights from a Single-Center Experience in Italy. Nutrients · PMID 42280453 · DOI	Observational retrospective clinic	55 55 Italian children with IgE-mediated allergy to at least one of pea, lentil, chickpea, common bean or soy	Not applicable (clinic records) Seed Records January 2022 to January 2024	Pea (70.9%) and lentil (69.1%) were the most common allergies. Most children (74.5%) were allergic to more than one legume, and co-allergy among pea, lentil and chickpea was frequent (56 to 86%). Peanut co-allergy occurred in 25.5%. Anaphylaxis at first reaction occurred in 12.7%, most often to pea. The abstract does not give the share allergic to chickpea alone. Peanut co-allergy 25.5%; multi-legume allergy 74.5% (Not applicable) Methods, limits and funding Outcomes: Which legumes caused allergy, severity, co-allergies Limitations: One clinic, 55 children who already had allergies. It cannot show how common chickpea allergy is. Small numbers. Funding and conflicts: Two authors report personal fees from Sanofi and, for one, Thermo Fisher Scientific; the abstract does not link these to chickpeas. Read: abstract
Sievenpiper JL et al. 2009 Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia · PMID 19526214 · DOI	Systematic review meta analysis	41 randomised trials in people with and without diabetes	Non-oil-seed pulses (chickpeas, beans, peas, lentils and others), alone or in low-glycaemic-index or high-fibre diets Seed Not given in the abstract At least 7 days · vs Control diets	Pulses alone (11 trials) lowered fasting glucose and insulin. Pulses in low-glycaemic-index diets (19 trials) lowered HbA1c or fructosamine. Pulses in high-fibre diets (11 trials) lowered fasting glucose and glycosylated proteins. Heterogeneity was high and mostly unexplained. Standardised mean differences: fasting glucose -0.82 (pulses alone); glycosylated proteins -0.28 (low-GI diets) (Fasting glucose -0.82 (95% CI -1.36 to -0.27); insulin -0.49 (-0.93 to -0.04); glycosylated proteins -0.28 (-0.42 to -0.14)) Methods, limits and funding Outcomes: Fasting glucose, insulin, glycosylated blood proteins (HbA1c or fructosamine) Limitations: Pulses as a group, not chickpeas alone. High unexplained heterogeneity. Published in 2009. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Viguiliouk E et al. 2019 Associations between Dietary Pulses Alone or with Other Legumes and Cardiometabolic Disease Outcomes: An Umbrella Review and Updated Systematic Review and Meta-analysis of Prospective Cohort Studies. Adv Nutr · PMID 31728500 · DOI	Umbrella review meta analysis	28 prospective cohort studies in an umbrella review and update	Highest against lowest intake of dietary pulses with or without other legumes Seed Follow-up of cohorts · vs Lowest intake group	Higher pulse intake was associated with lower cardiovascular disease, coronary heart disease, hypertension and obesity incidence. No association with heart attack, stroke or diabetes incidence, or with cardiovascular, coronary or stroke mortality. GRADE certainty was low for cardiovascular disease and very low for all other outcomes. CVD RR 0.92; CHD RR 0.90; hypertension RR 0.91; obesity RR 0.87 (CVD 0.85 to 0.99; CHD 0.83 to 0.99; hypertension 0.86 to 0.97; obesity 0.81 to 0.94) Methods, limits and funding Outcomes: Cardiovascular disease, coronary heart disease, stroke, diabetes, hypertension and obesity incidence and mortality Limitations: Observational. Pulses and other legumes grouped; chickpeas not separated. Certainty low to very low by the authors. Funding and conflicts: Funding not stated in the abstract (listed as non-US government research support). Registration: ClinicalTrials.gov NCT03555734 Read: abstract
Winham DM et al. 2011 Perceptions of flatulence from bean consumption among adults in 3 feeding studies. Nutr J · PMID 22104320 · DOI	Randomized trials symptom questionnaire	Adults in three bean-feeding studies (two crossover, one parallel)	Half a cup a day of pinto beans, black-eyed peas or baked beans (no chickpeas) Seed 1/2 cup a day 8 or 12 weeks · vs Canned carrots or a control soup	Fewer than half reported more flatulence from pinto or baked beans in the first week of each trial, and 19% with black-eyed peas. Between 3% and 11% reported more flatulence even on the control diets. The authors say worries about bean gas may be exaggerated and that people respond differently to different beans. Fewer than 50% (pinto, baked beans) and 19% (black-eyed peas) reported more gas in week 1 (Not applicable) Methods, limits and funding Outcomes: Weekly reports of flatulence, stool changes and bloating Limitations: Chickpeas were not tested. Self-reported questionnaires in small studies. Funding and conflicts: Funding not stated in the abstract. Read: abstract
Zargarzadeh N et al. 2023 Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr · PMID 36811595 · DOI	Systematic review meta analysis	1141793 32 cohorts, 1,141,793 participants and 93,373 deaths	Higher against lower legume intake Seed Also per 50 g a day Follow-up of cohorts · vs Lowest intake group	Higher legume intake was associated with lower death from any cause and from stroke. No significant association for cardiovascular, coronary heart disease or cancer deaths. Certainty was judged low to moderate. All-cause mortality HR 0.94; stroke HR 0.91; CVD mortality HR 0.99 (All-cause 0.91 to 0.98; stroke 0.84 to 0.99; CVD 0.91 to 1.09) Methods, limits and funding Outcomes: Death from any cause and from stroke, cardiovascular disease, coronary heart disease and cancer Limitations: Observational. Legumes as a group, not chickpeas. Funding and conflicts: Funding not stated in the abstract (listed as non-US government research support). Read: abstract
s-cuh-lowfodmap Cambridge University Hospitals NHS Foundation Trust: Low FODMAP diet - reducing fermentable carbohydrates in your diet · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-fda-produce FDA: Selecting and Serving Produce Safely · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-gbif-cicer-arietinum GBIF Backbone: Cicer arietinum L. (usageKey 2947311) · Source	Reference database n/a			Methods, limits and funding Read: full-text
s-medlineplus-fiber MedlinePlus: Insoluble vs. soluble fiber · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-folate MedlinePlus: Folic acid in the diet · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-potassium MedlinePlus: Potassium in diet · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-nhs-iron NHS: Vitamins and minerals - Iron · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-nhs-pregnancy-diet NHS: Have a healthy diet in pregnancy · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-usda-fdc-173756 USDA FoodData Central: Chickpeas, mature seeds, raw (FDC 173756) · Source	Reference database n/a			Methods, limits and funding Read: full-text
s-usda-fdc-173757 USDA FoodData Central: Chickpeas, mature seeds, cooked, boiled, without salt (FDC 173757) · Source	Reference database n/a			Methods, limits and funding Read: full-text
s-usda-fdc-173801 USDA FoodData Central: Chickpeas, mature seeds, canned, drained, rinsed in tap water (FDC 173801) · Source	Reference database n/a			Methods, limits and funding Read: full-text

What we do not know yet

No long-term trial of chickpeas alone was found for blood sugar in people with diabetes, and only one small chickpea cholesterol trial (27 adults, 2007).
The pooled trials and cohorts mix beans, lentils, chickpeas, dried peas and other legumes; a chickpea-only result was not in the abstracts read.
How common chickpea allergy is outside allergy clinics was not found.
Lectins in raw chickpeas, mould and mycotoxins, pesticide residues, heavy metals, oxalate, purines (gout), choking risk for young children and the effects of soaking and cooking were not researched.

How new research is added

New studies are found by a saved PubMed search and placed in a review queue before the page changes.

Lab markers

What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".

Metabolic 4

▼

LDL cholesterol

Lowered in trials

The 'bad' cholesterol carried in the blood. Higher levels are linked to more heart disease.

Low certainty

Results and what it means

Why it was measured

It is the usual blood marker used in diet trials for heart risk.

Statistical vs. clinical meaning

A small fall in a blood marker. It does not show fewer heart attacks. For chickpeas alone the evidence is one small trial.

Safety implication

None specific.

Study	Result	People	Product
¹¹	LDL -0.20 mmol/L (p=0.02) on the chickpea diet against a wheat diet; polyunsaturated fat also rose	27 adults, crossover	Canned chickpeas plus chickpea-flour bread and biscuits, 5 weeks
³	Pulses: LDL -0.14 mmol/L (95% CI -0.19 to -0.08)	2,095 adults in 38 trials	Whole pulses, median 130 g a day, median 6 weeks

^{11 3 4}

▼

Total cholesterol

Lowered in trials

All the cholesterol in the blood together, including LDL and HDL.

Low certainty

Results and what it means

Why it was measured

It is a basic blood marker measured in diet trials.

Statistical vs. clinical meaning

A small fall in a blood marker from one chickpea trial and from legumes as a group.

Safety implication

None specific.

Study	Result	People	Product
¹¹	Total cholesterol -0.25 mmol/L (p<0.01) on the chickpea diet against a wheat diet	27 adults, crossover	Canned chickpeas plus chickpea-flour bread and biscuits, 5 weeks
⁵	Legumes: total cholesterol -0.23 mmol/L (95% CI -0.33 to -0.13), moderate certainty	1,938 adults in 24 trials	Legumes, daily average 86 g, at least 6 weeks

^{11 5}

▼

Fasting blood glucose

Lowered in trials

Blood sugar measured after not eating for several hours.

Low certainty

Results and what it means

Why it was measured

It is a basic marker of blood sugar control in diet trials.

Statistical vs. clinical meaning

A small fall in a blood marker from pulses and legumes as a group. Chickpeas alone were not separated.

Safety implication

None specific.

Study	Result	People	Product
⁵	Legumes: fasting glucose -0.18 mmol/L (95% CI -0.30 to -0.06), moderate certainty	24 trials, 1,938 adults	Legumes, daily average 86 g, at least 6 weeks
¹⁴	Pulses alone: fasting glucose standardised mean difference -0.82 (95% CI -1.36 to -0.27); high heterogeneity	41 trials, with and without diabetes	Pulses alone, at least 7 days

^{5 14}

▼

Body weight

Lowered in trials

Weight in kilograms measured in a trial.

Low certainty

Results and what it means

Why it was measured

A basic measure used in diet trials.

Statistical vs. clinical meaning

A very small average change in short trials of pulses as a group.

Safety implication

None specific.

Study	Result	People	Product
⁶	Body weight -0.34 kg (95% CI -0.63 to -0.04), P=0.03, median 6 weeks	940 adults in 21 trials	Diets with whole pulses, median 132 g a day

⁶

Other 2

▼

Blood glucose after a meal

Lowered in trials

How high and for how long blood sugar rises after eating (the incremental area under the curve, iAUC).

Low certainty

Results and what it means

Why it was measured

It shows how a food affects blood sugar in the hours after it is eaten.

Statistical vs. clinical meaning

A lower blood sugar rise after a meal in small trials. It is not a long-term measure and does not show diabetes control.

Safety implication

None specific.

Study	Result	People	Product
⁷	Glucose iAUC mean difference -47.89 (95% CI -64.20 to -31.58); no effect on glucose Cmax or insulin iAUC; GRADE very low	28 acute studies (40 comparisons)	Chickpeas against carbohydrate-matched foods, single meal
¹⁰	Lower glucose iAUC than potatoes and wheat in a pooled subset	12 trials, 182 mostly healthy adults	Chickpeas against wheat, potatoes, pasta, rice and other foods

^{7 10}

▼

HbA1c and fructosamine

Lowered in trials

Blood markers of average blood sugar over the past weeks.

Low certainty

Results and what it means

Why it was measured

They show longer-term blood sugar control.

Statistical vs. clinical meaning

A small fall in a longer-term marker in a 2009 pooled analysis of pulses as a group.

Safety implication

None specific.

Study	Result	People	Product
¹⁴	Pulses in low-GI diets: glycosylated proteins SMD -0.28 (95% CI -0.42 to -0.14)	19 trials of pulses in low-glycaemic-index diets	Pulses within low-GI diets, at least 7 days

¹⁴

Safety

What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.

Main points to know 5

Legume allergy is real, and can be severe. Chickpea is a legume, and chickpea allergy is reported, from mild to severe. A 2024 review lists chickpea among "non-priority" legumes that can cause mild to severe reactions, links exercise-related anaphylaxis to soybean, lentils and chickpea, and says most data are case reports. In a clinic study of 55 Italian children with legume allergy, most (74.5%) were allergic to more than one legume, allergy to pea, lentil and chickpea often went together (56 to 86%), and 25.5% also had peanut allergy. In a London clinic study of 203 children, about 1 in 5 (19.3%) had outgrown a chickpea allergy by age 15. Clinic studies cannot say how common chickpea allergy is in everyone. Ask an allergist before trying chickpeas if a legume allergy is known or suspected. Observational ^{1 13 2}
Canned chickpeas have far more sodium than home-boiled. USDA lists 212 mg of sodium per 100 g of canned chickpeas that are drained and rinsed, against 7 mg per 100 g for chickpeas boiled at home without salt. Draining and rinsing is how USDA measured the canned value. Check labels if you limit salt. Authoritative guidance ^{28 27}
Gas and bloating, and low-FODMAP diets. Beans and pulses are the main source of galacto-oligosaccharides, a fermentable carbohydrate that people on a low-FODMAP plan limit. A hospital leaflet lists chickpeas among the pulses to avoid in the strict first phase, which is temporary (about four to six weeks) and run by a dietitian, and allows canned chickpeas 2 tbsp (44 g) per meal in its limited plant-based list. That is one hospital's list, not a rule for everyone. In feeding studies of other beans, fewer than half of people reported more gas in the first week. Chickpeas were not tested. Authoritative guidance ^{18 16}
Kidney disease: potassium and phosphorus. Boiled chickpeas contain 291 mg of potassium and 168 mg of phosphorus per 100 g (USDA). MedlinePlus says people with kidney problems, particularly those on dialysis, should not eat too many potassium-rich foods. It does not name chickpeas. Ask your kidney team or dietitian. Authoritative guidance ^{23 27}
Sprouted chickpeas are a food-poisoning risk for vulnerable people. The FDA says people more vulnerable to food poisoning should avoid raw or lightly cooked sprouts of any kind. Its page names onion, alfalfa, clover, radish and mung bean sprouts and does not name chickpea sprouts, but they are grown from seeds under the same warm, humid conditions. Authoritative guidance ¹⁹

Side effects 2

Effect	How often	Severity and recovery	Evidence
Allergic reactions to chickpea, from mild symptoms to anaphylaxis Clinic studies and case reports of people already allergic. They do not show how common chickpea allergy is.	Not known for the general population. Co-allergy among pea, lentil and chickpea was 56 to 86% in 55 Italian children who already had legume allergy; by age 15, 19.3% of London children with chickpea allergy had outgrown it	can be severe (anaphylaxis) 4.9% by age 5, 8.8% by age 10 and 19.3% by age 15 had outgrown chickpea allergy (London clinic study)	Observational ^{1 13 2}
Gas, bloating and other gut symptoms in people who are sensitive to fermentable carbohydrates The bean-feeding studies used pinto beans, black-eyed peas and baked beans, not chickpeas.	In feeding studies of other beans, fewer than 50% reported more flatulence in week 1 (19% with black-eyed peas); 3% to 11% reported more flatulence even on control diets. Chickpeas were not tested	mild to moderate Not found for chickpeas	Controlled trial ^{16 18}

Liver

No liver injury from eating chickpeas was found. A liver-safety source (such as LiverTox) was not searched for this food page.

How often. No frequency was found.

Monitoring. No agency monitoring advice was found.

This is a safety connection. It is not evidence that Chickpeas supports liver health.

Medicines and supplements 2

With	Why it matters	Importance	Evidence	What to do
Medicines that raise blood potassium (ACE inhibitors, angiotensin II receptor blockers, potassium-sparing diuretics) prescription	MedlinePlus lists these medicines among causes of high blood potassium and says people with kidney problems should not eat too many potassium-rich foods. Boiled chickpeas contain 291 mg of potassium per 100 g (USDA).	MedlinePlus does not name chickpeas; the link is our reading of two separate facts. Normal food amounts have not been tested in a trial.	Authoritative guidance Low certainty ^{23 27}	If you have kidney disease or take one of these medicines, ask a clinician or pharmacist about potassium-rich foods.
Low-salt diets and sodium-restricted medical advice (canned chickpeas) dietary	Canned chickpeas, drained and rinsed, contain 212 mg of sodium per 100 g against 7 mg for chickpeas boiled without salt (USDA).	Not a medicine interaction. It matters only if you have been told to limit sodium.	Authoritative guidance High certainty ^{28 27}	Check the label of canned chickpeas and ask your clinician or dietitian if you follow a sodium limit.

Who should check first 5

Situation	Advice	Evidence
Known or suspected chickpea or other legume allergy	Avoid chickpeas until an allergist has advised you. For trouble breathing or swelling of the face or throat, call emergency services.	Observational ^{1 13 2}
Peanut allergy	Ask an allergist before trying chickpeas or hummus. In one clinic study, 25.5% of children with a legume allergy also had a peanut allergy, but that does not mean everyone allergic to peanut reacts to chickpeas.	Observational ¹³
Kidney disease with a potassium limit	Ask your kidney team whether chickpeas fit your limits. MedlinePlus does not name chickpeas.	Authoritative guidance ^{23 27}
Following a strict low-FODMAP elimination diet	Follow your dietitian's list. One hospital leaflet limits chickpeas in the first phase.	Authoritative guidance ¹⁸
Higher risk of food poisoning (pregnancy, older age, weak immune system, young children) and sprouted chickpeas	The FDA says to avoid raw or lightly cooked sprouts of any kind if you are more vulnerable.	Authoritative guidance ¹⁹

Overdose, product quality and regulators

Summary. No toxicity from chickpeas as ordinary cooked or canned food was found in the sources read. The cautions are for people with allergy, a sensitive gut, a sodium or potassium limit, and for sprouts.

Animal. Not reviewed.

Overdose response. Not found.

Genotoxicity. Not researched.

Fresh produce and sprouts can carry germs; the FDA gives handling advice. Mould and mycotoxins in dry pulses, pesticide residues and heavy metals were not researched.

Sprouts. The FDA says people more vulnerable to food poisoning should avoid raw or lightly cooked sprouts of any kind and explains that sprouts are grown from seeds and beans under warm, humid conditions that suit bacteria such as Salmonella. Chickpea sprouts are not named on the page. ¹⁹

Salt in canned chickpeas. Canned, drained and rinsed chickpeas have 212 mg of sodium per 100 g against 7 mg in home-boiled chickpeas without salt (USDA). ^{28 27}

Body	Action	Date
FDA (US) (United States)	Selecting and serving produce safely: people more vulnerable to food poisoning should avoid raw or lightly cooked sprouts of any kind. Chickpea sprouts are not named. source	2024-03-05
MedlinePlus (US National Library of Medicine) (United States)	Folic acid in the diet: dried beans and peas are natural folate foods; women thinking about becoming pregnant should take folic acid because it may be hard to get enough folate through food. Chickpeas are not named. source	2025-02-03
MedlinePlus (US National Library of Medicine) (United States)	Potassium in diet: people with kidney problems, particularly those on dialysis, should not eat too many potassium-rich foods. Chickpeas are not named. source	2026-04-30
NHS (UK) (United Kingdom)	Have a healthy diet in pregnancy: lists beans and pulses among protein sources and says to take a folic acid supplement as well as eating a healthy diet. Chickpeas are not named. source	2023-04-21

When to get medical help

Trouble breathing, swelling of the lips, face or throat, widespread hives, repeated vomiting or collapse after eating chickpeas or hummus (possible anaphylaxis): call emergency services
Vomiting, diarrhoea, stomach pain or flu-like symptoms after eating sprouted or fresh produce (the FDA lists these as signs of food poisoning): seek medical care if severe or lasting

Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.

General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.

Frequently asked questions

What are chickpeas good for?

They are a source of fibre, plant protein, folate and iron. Other health claims come from small chickpea trials or from studies of pulses and legumes in general.

^{27 21 24}

Do chickpeas help with blood sugar?

In small, mostly single-meal trials, chickpeas gave a lower blood sugar rise than potatoes and wheat. A 2025 review of 28 studies found no effect on peak blood sugar or insulin, rated the certainty very low for the main result, and was written by authors tied to food companies. It does not show chickpeas treat diabetes.

^{10 7}

Do chickpeas lower cholesterol?

One small crossover trial of 27 adults found LDL 0.20 mmol/L lower on a chickpea diet, partly because fat intake also changed. Pooled trials of pulses as a group found about 0.14 to 0.17 mmol/L lower. Chickpeas alone are not well tested.

^{11 4 3}

Do chickpeas lower blood pressure or protect the heart?

Not shown for chickpeas. Cohort studies link the highest legume intake with lower risk of developing high blood pressure (RR 0.84) and less coronary heart disease (RR 0.90), but these are associations, not proof, and they are about legumes as a group.

^{9 8 15}

Can you be allergic to chickpeas?

Yes. Chickpea allergy is reported, from mild to severe, and exercise-related anaphylaxis has been linked to chickpea. Ask an allergist. For trouble breathing or swelling of the face or throat, call emergency services.

^{1 13}

If I am allergic to peanuts, can I eat chickpeas or hummus?

Ask an allergist. Peanut and chickpea are both legumes. In a clinic study of 55 children with a legume allergy, 25.5% also had a peanut allergy and most were allergic to more than one legume. That does not mean everyone allergic to one legume reacts to all.

^{13 1}

Do chickpeas cause gas?

They can. Beans and pulses are the main source of galacto-oligosaccharides, which people on a low-FODMAP plan limit for a short time with a dietitian. In feeding studies of other beans, fewer than half of people reported more gas in the first week. Chickpeas were not tested.

^{18 16}

Are canned chickpeas as good as dried?

USDA lists similar protein and fibre per 100 g, but canned chickpeas have more sodium (212 mg per 100 g drained and rinsed against 7 mg for home-boiled without salt) and less folate, partly because of water content. Rinsing is how USDA measured the canned values.

^{28 27}

Are chickpeas OK with kidney disease?

Ask your kidney team. Boiled chickpeas contain potassium (291 mg per 100 g) and phosphorus (168 mg per 100 g) by USDA data, and MedlinePlus says people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods. MedlinePlus does not name chickpeas.

^{23 27}

Are chickpeas safe in pregnancy?

No chickpea-specific advice was found. MedlinePlus says women planning pregnancy should take folic acid because folate can be hard to get from food alone, and the NHS advises a folic acid supplement in pregnancy. Ask your doctor or midwife.

^{22 25}

Are hummus and chickpea flour the same as eating chickpeas?

Not necessarily. They are different products with other ingredients. We read no trial of hummus, chickpea flour or roasted snacks and make no claim about them.

¹¹

Are sprouted chickpeas safe?

The FDA says people more vulnerable to food poisoning should avoid raw or lightly cooked sprouts of any kind. It does not name chickpea sprouts, but sprouts are grown in warm, humid conditions that suit bacteria. Ask your doctor if unsure.

¹⁹

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Editorial transparency

Written by: AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
Medical review: None. This page has not been reviewed by a physician or pharmacist.
First published: 2026-10-26
Last substantive update: 2026-10-26
How we research: We started from our existing chickpeas summary, re-checked nutrition at USDA FoodData Central, read the health agency pages (NHS, MedlinePlus, FDA, a hospital leaflet) and searched PubMed for reviews, trials and allergy studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
How we rate evidence: See "How we rate evidence" in the Evidence tab.
Independence: No product is promoted on this page. No affiliate links are shown.

Sources 28

Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.

Abu Risha M et al.. Legume Allergens Pea, Chickpea, Lentil, Lupine and Beyond.. Curr Allergy Asthma Rep. 2024. PMID 38990406. DOI 10.1007/s11882-024-01165-7. (abstract)
Atwah A et al.. The prevalence of outgrowing non-priority legume allergies in children.. Pediatr Allergy Immunol. 2025. PMID 41424376. DOI 10.1111/pai.70269. (abstract)
Back S et al.. Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.. J Am Heart Assoc. 2026. PMID 42132198. DOI 10.1161/JAHA.125.046659. (abstract)
Ha V et al.. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.. CMAJ. 2014. PMID 24710915. DOI 10.1503/cmaj.131727. (abstract)
Hossain MA et al.. Legume intakes on cardiometabolic profile and gut microbiome function: systematic review and meta-analyses of randomised controlled trials.. Eur J Nutr. 2024. PMID 39739131. DOI 10.1007/s00394-024-03576-8. (abstract)
Kim SJ et al.. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.. Am J Clin Nutr. 2016. PMID 27030531. DOI 10.3945/ajcn.115.124677. (abstract)
Mah E et al.. Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis.. Nutr J. 2025. PMID 40660242. DOI 10.1186/s12937-025-01176-8. (abstract)
Mendes V et al.. Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis.. Nutr Metab Cardiovasc Dis. 2023. PMID 36411221. DOI 10.1016/j.numecd.2022.10.006. (abstract)
Metoudi M et al.. Legume and soy consumption and the risk of hypertension: a systematic review and dose-response meta-analysis of prospective studies.. BMJ Nutr Prev Health. 2026. PMID 42539997. DOI 10.1136/bmjnph-2025-001449. (abstract)
Nam T et al.. Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.. Nutrients. 2023. PMID 37960209. DOI 10.3390/nu15214556. (abstract)
Pittaway JK et al.. Effects of a controlled diet supplemented with chickpeas on serum lipids, glucose tolerance, satiety and bowel function.. J Am Coll Nutr. 2007. PMID 17906185. DOI 10.1080/07315724.2007.10719620. (abstract)
Rehm CD et al.. Trends and Patterns of Chickpea Consumption among United States Adults: Analyses of National Health and Nutrition Examination Survey Data.. J Nutr. 2023. PMID 36990184. DOI 10.1016/j.tjnut.2023.03.029. (abstract)
Serra B et al.. IgE-Mediated Legume Allergy in Children: Insights from a Single-Center Experience in Italy.. Nutrients. 2026. PMID 42280453. DOI 10.3390/nu18111810. (abstract)
Sievenpiper JL et al.. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes.. Diabetologia. 2009. PMID 19526214. DOI 10.1007/s00125-009-1395-7. (abstract)
Viguiliouk E et al.. Associations between Dietary Pulses Alone or with Other Legumes and Cardiometabolic Disease Outcomes: An Umbrella Review and Updated Systematic Review and Meta-analysis of Prospective Cohort Studies.. Adv Nutr. 2019. PMID 31728500. DOI 10.1093/advances/nmz113. (abstract)
Winham DM et al.. Perceptions of flatulence from bean consumption among adults in 3 feeding studies.. Nutr J. 2011. PMID 22104320. DOI 10.1186/1475-2891-10-128. (abstract)
Zargarzadeh N et al.. Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies.. Adv Nutr. 2023. PMID 36811595. DOI 10.1016/j.advnut.2022.10.009. (abstract)
. Cambridge University Hospitals NHS Foundation Trust: Low FODMAP diet - reducing fermentable carbohydrates in your diet. . . (full-text)
. FDA: Selecting and Serving Produce Safely. . . (full-text)
. GBIF Backbone: Cicer arietinum L. (usageKey 2947311). . . (full-text)
. MedlinePlus: Insoluble vs. soluble fiber. . . (full-text)
. MedlinePlus: Folic acid in the diet. . . (full-text)
. MedlinePlus: Potassium in diet. . . (full-text)
. NHS: Vitamins and minerals - Iron. . . (full-text)
. NHS: Have a healthy diet in pregnancy. . . (full-text)
. USDA FoodData Central: Chickpeas, mature seeds, raw (FDC 173756). . . (full-text)
. USDA FoodData Central: Chickpeas, mature seeds, cooked, boiled, without salt (FDC 173757). . . (full-text)
. USDA FoodData Central: Chickpeas, mature seeds, canned, drained, rinsed in tap water (FDC 173801). . . (full-text)

Where to buy

Check the label first. Whatever you buy, look for these:

A recent packed-on date: very old dried beans cook unevenly
Organic or not, and the country of origin
Whether you want dried or canned
Soak and cook thoroughly; some raw beans are unsafe

Talk to a pharmacist or doctor before you start any supplement, especially if you take medicines. See the Safety tab for interactions.

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Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.