Chickpeas glycemic index
Chickpeas has a glycemic index of 34, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 10 (low).
Also known as: garbanzo beans, chana, chick peas
- Serving150 g
- Available carbs30 g
- Fiber11 g
- Sugars7.2 g
- Protein13 g
- Calories246 kcal
Serving: about 3/4 cup cooked.
What to know
Chickpeas are low GI and rich in fiber and protein. Canned chickpeas are slightly higher than home-cooked, but still low. They are the base of hummus, which has an even lower GI.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 9.9 g | 3 | Low |
| 100 g | 20 g | 7 | Low |
| 150 g · about 3/4 cup cooked | 30 g | 10 | Low |
| 300 g · double serving | 59 g | 20 | High |
What the studies found
The value of 34 is the median of 14 published measurements in the International Tables of Glycemic Index (2021). Results range from 5 to 43. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 5 · Philippines 2009
- 6 · Philippines 2009
- 10 · Philippines 1995
- 13 · Pakistan 2008
- 22 · Australia 2007
- 31 · Canada 1986
- 33 · Canada 1983
- 35 · Australia 2018
- 36 · Canada 1981
- 36 · Pakistan 2008
- 38 · Australia 2003
- 39 · n/a 2006
- 41 · Canada 1992
- 43 · Canada 1986
Chickpeas compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is chickpeas low glycemic?
Yes. With a GI of 34, chickpeas is in the low range (55 or less).
What is the glycemic load of chickpeas?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 10, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat chickpeas?
With a GI of 34 and a low glycemic load per serving, chickpeas usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in chickpeas?
A 150 g serving has about 41 g of total carbohydrate, including 11.4 g of fiber, leaving 29.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 27.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 164 kcal | 246 kcal |
| Carbohydrates | 27 g | 41 g |
| Available carbs | 20 g | 30 g |
| Fiber | 7.6 g | 11 g |
| Sugars | 4.8 g | 7.2 g |
| Protein | 8.9 g | 13 g |
| Fat | 2.6 g | 3.9 g |
Source: USDA FoodData Central, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (SR Legacy, FDC 173757). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.