Beans & legumes · Glycemic index
Do chickpeas spike blood sugar?
Not much. Chickpeas have a low GI of 28, and a 164 g serving (1 cup cooked) has a low glycemic load of 9. Chickpeas have a very low GI and are rich in fiber, so even a full cup has a low glycemic load.
Key numbers
- Glycemic index
- 28
- Low GI
- Glycemic load
- 9
- Low GL
- Available carbs
- 33 g
- 12.5 g fiber
- Serving
- 1 cup cooked
- 164 g · boiled
GI vs GL for chickpeas
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs ÷ 100. For chickpeas: 28 × 33 g ÷ 100 ≈ 9.
That figure is an average reported in the 2008 international GI tables (“Chickpeas: 28 ± 9 (average of multiple studies)”). Canned, drained chickpeas tested a little higher (35 and 38) in the 2021 tables than the 2008 average, and dry-roasted chickpeas tested 39 — all still low.
Eating a different amount? Work out the glycemic load of your portion.
How to eat chickpeas with less of a spike
- Add a can of rinsed chickpeas to salads, soups and curries to replace part of the rice or bread.
- Roast chickpeas with spices for a crunchy snack instead of chips; dry-roasted chickpeas tested 39.
- Don't worry about using canned chickpeas — they tested 35 and 38, still firmly low GI.
Other low-GI choices
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Frequently asked questions
What is the glycemic index of chickpeas?
Chickpeas have a glycemic index of 28, which is low. That figure is an average reported in the 2008 international GI tables (“Chickpeas: 28 ± 9 (average of multiple studies)”). A 164 g serving (1 cup cooked) contains about 33 g of available carbohydrate, giving a glycemic load of 9 (low).
Is chickpeas good for prediabetes?
Chickpeas are one of the best carbohydrate foods for prediabetes. Using them in place of rice, bread or potatoes lowers a meal's glycemic load substantially.
Are canned chickpeas as good as dried for blood sugar?
Close enough. Canned, drained chickpeas tested 35 and 38 in the 2021 tables, a little above the 2008 average of 28 for chickpeas, but still firmly low GI.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281–2283, Table 1
- USDA FoodData Central, FDC ID 173757: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632, Supplemental Table 1
Data last checked .