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Chickpeas
Keto Food List
Chickpeas
Plant-Based
Not Keto Friendly
Per 100g
Net carbs
16.1g
Total carbs
22.5g
Fats
2.77g
Protein
7.05g
Calories
139
Glycemic Index
28
Fiber
6.4g
Sugars
4.01g

Are Chickpeas Keto?

Unfortunately, chickpeas are not keto-friendly. 

Though high in protein and fiber, these legumes have a number of carbohydrates that do not fit into keto, whether cooked fresh or canned. According to their nutritional value, chickpeas are high-carb legumes.

Not Keto-Friendly

  • Ketogenic diet require the user to only consume a small number of carbohydrates per day in order to keep the body in a state of fat-burning or ketosis.
  • Because ketosis uses fat for energy instead of turning carbs and glucose levels into fuel, the most weight can be lost during that state.
  • Chickpeas contain high amounts of carbohydrates, and if consumed during the keto diet, they would kick the body out of ketosis by giving your metabolic system enough carbs to burn instead of fat.

Low in Fats

  • Chickpeas are not a fatty food, with only 2.77g of fat per 100g.
  • However, the carbohydrate count is the primary reason for chickpeas being bad for keto.

Clean Label but Too High in Carbs

  • Chickpeas are generally a clean-label product, meaning that they are minimally processed with as few ingredients as possible: primarily water, garbanzo beans, salt, and a possible disodium compound for color retention.
  • So, while chickpeas are not bad for all diets, the high amount of carbohydrates contained in a serving makes them unsuitable for keto.
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