Chickpeas (garbanzo beans) are usually too high-carb for keto. They’re about ~19.8g net carbs per 100g (≈16g per 1/2 cup cooked), so even “healthy” chickpea bowls or roasted chickpeas can easily break ketosis. If you include them, keep it to very small measured amounts—or choose a keto-friendly swap like cauliflower, nuts/seeds, or meat.
YOUR PORTION
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
19.8gnet carbs in your portion
Chickpeas are nutritious, but they’re starch-heavy—net carbs stay high even with fiber.
A common 1/2 cup serving can be around ~16g net carbs, which is most of a strict keto day.
If you want chickpea-based foods like hummus or falafel, use keto alternatives or keep servings tiny.
Per 100 g (as listed by source)
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1 Tbsp cooked (≈15g) | ~3g | ~4.1g | ~25 | A garnish amount for salads or bowls if you’re budgeting carbs. |
| 2 Tbsp cooked (≈30g) | ~6g | ~8.2g | ~49 | Already a meaningful carb hit on strict keto. |
| 1/4 cup cooked (≈41g) | ~8.1g | ~11.2g | ~67 | Hard to fit unless the rest of the day is extremely low-carb. |
| 1/2 cup cooked (≈82g) | ~16.3g | ~22.5g | ~134 | Common serving size that can consume most of a strict keto budget. |
Replace chickpeas with grilled chicken or tofu over greens + Cauliflower Rice; keep chickpeas to 1 Tbsp if desired.
Use toasted Pumpkin Seeds or chopped nuts instead of roasted chickpeas.
Instead of chickpea-heavy dips, use Cottage Cheese Dip or a keto ranch made with sour cream.
Usually no. Chickpeas are about 19.8g net carbs per 100g, and a 1/2 cup cooked serving can be ~16g net carbs, which is tough to fit into keto.
Garbanzo beans are chickpeas—same food, same carbs. They’re generally not keto-friendly except in very small measured portions.
Hummus can sometimes fit in moderation because it’s usually eaten in small amounts. But it’s still legume-based, so measure servings and track carbs.
Possibly. If you’re doing a more flexible low-carb approach, you may be able to budget a small amount. For strict keto, chickpeas are usually best avoided.
For bowls: use greens or Cauliflower Rice plus protein. For crunch: use nuts or seeds. For dips: use sour cream, cottage cheese, or keto dressings.