Are Chickpeas Keto?

Legumes
Chickpeas sticker illustration
KETO VERDICTLIMIT

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.

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.

  • Net Carbs (2 tbsp cooked / ~30g)~6g
  • Net Carbs (1/2 cup cooked / ~82g)~16g
  • Net Carbs (100g)19.8g
  • Keto VerdictLIMIT - tiny portions only

NUTRITION FACTS

Per 100g (raw)

Net Carbs
19.8g
Total Carbs
27.4g
Fiber
7.6g
Sugar
4.8g
Protein
8.9g
Fat
2.6g
Calories
164

Source: USDA FoodData Central

CARB COUNTS BY SERVING SIZE

ServingNet CarbsTotal CarbsCaloriesNotes
1 Tbsp cooked (≈15g)~3g~4.1g~25A garnish amount for salads or bowls if you’re budgeting carbs.
2 Tbsp cooked (≈30g)~6g~8.2g~49Already a meaningful carb hit on strict keto.
1/4 cup cooked (≈41g)~8.1g~11.2g~67Hard to fit unless the rest of the day is extremely low-carb.
1/2 cup cooked (≈82g)~16.3g~22.5g~134Common serving size that can consume most of a strict keto budget.

WHY TO LIMIT IT ON KETO

  • High net carbs for keto (~19.8g/100g) because chickpeas are starch-heavy
  • Typical servings (1/2 cup+) are large enough to break ketosis for many people
  • Chickpea-based foods (roasted chickpeas, falafel, chickpea pasta) are usually even harder to fit
  • Better keto “crunch” swaps exist (nuts, seeds, pork rinds, keto crackers)
  • If you include chickpeas, treat them like a starch and measure carefully

HEALTH BENEFITS

  • Provides plant protein and fiber
  • Contains folate and minerals like iron and magnesium
  • Can support fullness and blood-sugar control in non-keto diets
  • Whole-food option compared to refined grains (still high-carb for keto)
  • Note: Keto is mostly limited by net carbs, not “health halo” foods

HOW TO USE IT ON KETO

  • If you want hummus, keep it to 1–2 Tbsp or make a keto dip (e.g., yogurt + herbs) instead.
  • For salad toppings, use a small sprinkle of chickpeas (1 Tbsp) and add fats like olive oil or avocado for satiety.
  • Skip roasted chickpeas on keto—they’re easy to overeat and the carbs stack fast.
  • Replace chickpea bowls with a protein bowl on greens or cauliflower-rice.
  • If you’re doing strict keto, it’s usually best to avoid chickpeas entirely.

PREPARATION SUGGESTIONS

KETO BOWL SWAP

Replace chickpeas with grilled chicken or tofu over greens + cauliflower-rice; keep chickpeas to 1 Tbsp if desired.

CRUNCHY TOPPING ALTERNATIVE

Use toasted pumpkin-seeds or chopped nuts instead of roasted chickpeas.

DIP ALTERNATIVE

Instead of chickpea-heavy dips, use cottage-cheese-dip or a keto ranch made with sour cream.

CHICKPEAS ON KETO: FAQ

Are chickpeas keto-friendly?

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.

Are garbanzo beans keto?

Garbanzo beans are chickpeas—same food, same carbs. They’re generally not keto-friendly except in very small measured portions.

Is hummus keto-friendly?

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.

Can I eat chickpeas on keto if I’m not strict?

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.

What’s a keto alternative to chickpeas?

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.

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