Chickpeas are also called garbanzo beans. Are chickpeas keto-friendly, and how many carbs do they contain? In this post, we’ll explore whether you can eat chickpeas when you are following a keto diet, their carb content, and other details about chickpeas, including their nutrition facts, benefits, risks, and substitutes.
The keto diet has become increasingly popular in recent years, and with good reason. The diet promotes weight loss, improved cognitive function, and a host of other health benefits. However, one of the biggest challenges of following a keto diet is finding foods that are both delicious and low in carbs. One food that many people wonder about when following a keto diet is chickpeas.
Are Chickpeas Keto?
The short answer is no, chickpeas are not keto-friendly due to their relatively high carb content. A cup of chickpeas contains around 45 grams of carbohydrates, which is more than the daily carb limit for most people following a keto diet.
However, that doesn’t mean that you can’t eat chickpeas at all on a keto diet. You just need to be mindful of your portion sizes and count the carbs carefully.
Is Hummus Keto-Friendly?
Hummus, which is made from chickpeas, is a popular dip that many people enjoy. we recommend that you enjoy it in moderation and pay attention to the serving size.
One serving of plain hummus, which is usually around two tablespoons, contains around 5-7 grams of carbs.
How Many Carbs In Chickpeas?
As mentioned earlier, chickpeas are relatively high in carbs. A cup of cooked chickpeas contains around 45 grams of carbohydrates, while a cup of raw chickpeas can have as much as 126 grams of carbs.
Net Carbs in Chickpeas (Garbanzo Beans)
Net carbs are calculated by subtracting the fiber content of a food from its total carb content. This gives you a more accurate picture of the carbs that your body will actually absorb.
A cup of cooked chickpeas contains 32.4 grams of net carbs, which is still quite high for a keto diet. Below is the net carb for raw, cooked and canned chickpeas according to the USDA:
| Serving of Chickpea | Total Carb | Net Carb |
| 1 Cup Raw (200g) | 126 grams | 101.6 grams |
| 1 Cup Cooked (164g) | 44.9 grams | 32.4 grams |
| Canned Chickpea (253g) | 56.9 grams | 40.7 grams |
How Many Carbs In Chickpea Flour?
Chickpea flour is a popular alternative to wheat flour, especially for people who are on a gluten-free diet. However, chickpea flour is still relatively high in carbs, with around 53.2 grams of carbs per cup according to the USDA.
If you’re trying to stay within your daily carb limit, it’s best to use chickpea flour sparingly.
Health Benefits
Despite their high carb content, chickpeas are a nutritious food that offers a range of health benefits.
- Chickpeas are a good source of protein, fiber, vitamins, and minerals.
- They’re also low in fat, making them a healthy addition to a balanced diet.
- Other potential health benefits of eating chickpeas include improved digestion, reduced inflammation, and lower cholesterol levels.
Risks And Side Effects Of Eating Chickpeas On Keto
If you are following a ketogenic diet, consuming too many chickpeas can knock you out of ketosis, the metabolic state that promotes fat burning. Eating too many chickpeas may also cause digestive issues, such as bloating, gas, and abdominal discomfort.
How To Incorporate Chickpeas Into A Low-Carb Keto Diet
If you want to enjoy the health benefits of chickpeas without compromising your low-carb or keto diet, you can incorporate them into your meal plan in moderation. Here are some tips on how to do it:
- Control the portion size: Stick to 1/4 cup (41g) of cooked chickpeas, which contains around 8g of net carbs.
- Pair them with low-carb foods: To balance out the carb content, pair chickpeas with low-carb veggies like broccoli, cauliflower, or zucchini.
- Use chickpeas as a garnish: Add a handful of chickpeas as a garnish to your salads, soups, or stews to add texture and flavor.
Keto Chickpeas Substitutes
If you are looking for keto-friendly alternatives to chickpeas, here are some options to consider:
- Edamame: These young soybeans are high in protein, low in carbs, and have a similar nutty flavor to chickpeas.
- Green beans: These crunchy veggies are low in carbs and high in fiber, making them an excellent substitute for chickpeas.
- Cauliflower: This versatile veggie can be used to make keto-friendly versions of hummus, roasted snacks, and salads.
Other Healthy Foods You Cannot Eat On Keto
- Other Legumes: Legumes such as lentils and most beans are a good source of protein, but they are also high in carbs.
- Fruits: While fruits are a great source of vitamins, minerals, and fiber, most of them are high in carbs. This includes bananas, grapes, oranges, apples, mangoes, and pineapples.
- Starchy vegetables: Vegetables are generally considered healthy, but some are high in carbs. This includes potatoes, sweet potatoes, yams, corn, and peas.
- Grains: Grains are a good source of fiber, but they are also high in carbohydrates. This includes bread, pasta, rice, and oatmeal.
Chickpeas Nutrition Facts (Macros)
Chickpeas are a nutrient-dense food that contains a moderate amount of carbs. According to the USDA, one cup of cooked chickpeas (164 grams) contains approximately:
- Carbs: 45 grams
- Fats: 4 grams
- Protein: 14.5 grams
- Calories: 269
FAQ
Can I eat chickpeas on a low-carb or ketogenic diet?
While chickpeas are a healthy food, they are not ideal for a low-carb or ketogenic diet because of their high-carb content.
Are chickpeas high in carbs?
Yes, chickpeas are high in carbohydrates, with one cup of cooked chickpeas containing approximately 45 grams of carbs.
Which beans are keto-friendly?
Some keto-friendly beans include green beans and black soybeans. These beans contain fewer carbs than other beans and offer plenty of fiber, minerals, vitamins, and plant-based proteins.
Are chickpeas a good source of protein on a keto diet?
While chickpeas are rich in protein, they are not suitable for keto due to high carb content. There are other keto-friendly protein sources that are lower in carbs, such as meat, fish, eggs, and low-carb vegetables.
Why is hummus keto but not chickpeas?
Hummus is made from chickpeas, but it also contains tahini, which is high in fat and low in carbs, making it a keto-friendly food in moderation.
Can I eat roasted chickpeas on a keto diet?
While roasted chickpeas may be a delicious snack, they are not ideal for a keto diet due to their high carb content.
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How to Make Keto Hummus without Chickpeas
Ingredients
- 3 cups cauliflower florets
- 3 whole garlic cloves
- salt to taste
- 5 tablespoons olive oil divided
- 2 tablespoons water
- 1 ½ tablespoons tahini paste
- 3 tablespoons lemon juice
- 2 crushed garlic cloves
- optional smoked paprika
Instructions
- Add cauliflower, garlic, salt, water, and 2 tablespoons of olive oil to a microwave-safe bowl. Cover with a lid, and microwave for 15 minutes.
- Add the cauliflower mixture to a food processor or blender and blend.
- Next, add the tahini, lemon juice, 2 crushed garlic cloves, salt, and the remaining olive oil. Blend until smooth.
- Taste the hummus and add seasoning as needed.
- Scoop the hummus into a bowl, and drizzle with olive oil and a dash of optional smoked paprika.
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