Chickpeas

Plant protein, fiber, folate, iron.

Category: Proteins
Plate rating: 86/100
Glycemic index: ≈28 · Low GI
Pesticide residue: Lower

What chickpeas offers

Plant protein & fiber
Steady, low-GI energy
Folate & iron
Keeps you full

When to eat it

Lunch or dinner.

Tip

Roast for a crunchy snack

Pairs well with

Olive Oil · Lemon · Cumin

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

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EdamameComplete plant protein, fiber, folateProteinsMedicine note

Sources

Nutrient data: USDA FoodData Central (search “Chickpeas”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.