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Protein

Chickpeas

Chickpeas hold their shape better than any other canned legume, which makes them the most versatile — roasted as a snack, blended into hummus, or thrown into a salad straight from the can.

Organic upgrade priority

Residue data does not apply

→Pesticide residue monitoring does not apply to this food in the same way.

Key numbers

Nutrient density: 89/100; Per calorie, across the whole database
Typical price: $1.29; per 15 oz can · organic +47%
Servings a week: 2.6; Per person, at typical purchase volume

What to look at instead

Pesticide residue monitoring does not apply to chickpeas the way it does to fresh produce. These are the measures that actually decide the purchase.

Cost per 10 g protein: $0.51
Fiber per serving: 12.5 g
Processing level: Minimally processed
Sodium: ~360 mg per can; Before rinsing

Nutrition

Per 1 cup cooked (164 g).

269

calories

14.5 g

protein

12.5 g

fiber

11 mg

sodium

Fiber 45% DV
Folate 71% DV
Manganese 74% DV

Buying and storing

◆Roasting drained chickpeas at 220 °C for 25 minutes turns them into a crunchy snack that beats anything in the chip aisle on protein and fiber.
◆Peeling the skins off before blending is the single change that separates silky hummus from grainy hummus.

Common questions

›Is chickpeas a healthy choice?

Chickpeas hold their shape better than any other canned legume, which makes them the most versatile — roasted as a snack, blended into hummus, or thrown into a salad straight from the can. A 1 cup cooked (164 g) serving provides 269 calories, 14.5 g protein, and 12.5 g fiber, scoring 89/100 on nutrient density.

›Does chickpeas need to be organic?

Pesticide residue monitoring does not apply to chickpeas the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.

›What can I buy instead of chickpeas?

If the organic version is out of budget or the fresh price has spiked, Black beans, Lentils cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.

Related foods

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Lentils

$2.29 / 1 lb bag · organic $3.29

Nutrition 93/100 · 17.9 g protein · 15.6 g fiber

Not applicable

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Black beans

$1.29 / 15 oz can · organic $1.89

Nutrition 91/100 · 15.2 g protein · 15 g fiber

Not applicable

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Salmon

$12.99 / lb

Nutrition 92/100 · 25 g protein · 0 g fiber

Not applicable

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Sardines

$2.49 / 3.75 oz can

Nutrition 90/100 · 22.7 g protein · 0 g fiber

Not applicable