Chickpeas

Overview

Chickpeas provide lysine-rich plant protein, fibre, folate, and iron in a legume matrix [1]. Soaking and cooking reduce phytates, improving mineral bioavailability [1].

Within the BRAIN Diet framework, chickpeas are methionine-limited and pair with grains for complete essential amino-acid coverage.

Key Nutritional Highlights

• Lysine-rich legume protein; methionine/cysteine limiting (DIAAS ~65–70) [1].
• Fibre and folate at moderate energy density.
• Soaking/cooking reduces phytates and improves iron/zinc bioavailability [1].
• Pair with vitamin C-rich foods to enhance non-heme iron absorption.

Food Context

Synergies

• Soak and cook thoroughly to reduce phytates and improve mineral bioavailability; soaking and sprouting reduces phytates in legumes/grains, improving non-heme iron and zinc bioavailability
• Pair with grains for complete amino acid profile; combine with grains like barley or oats for amino acid complementarity
• Pair with vitamin C to enhance iron absorption, with studies showing up to a fourfold increase when consumed together
• Part of grain-legume complementarity strategy

Preparation

• Legumes such as lentils and chickpeas provide complex carbs and fiber

Essential Amino Acid Profile

Chickpeas provide a strong plant protein source but are not a complete protein.

Notable amino acids:

• Lysine

Limiting amino acids:

• Methionine and cysteine (DIAAS ~65–70)

Protein pairing strategy:

Chickpeas are rich in lysine but relatively low in sulfur-containing amino acids. Combining with grains such as rice, oats, or barley helps create a more balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	378 kcal	—
Protein	20.5 g	—
Total fat	6 g	—
Saturated fat	0.6 g	—
Carbohydrates	63 g	—
Sugars	10.7 g	—
Fibre	12.2 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	4.3 mg	23.9%
Zinc	2.8 mg	25.1%
Magnesium	79 mg	18.8%
Phosphorus	252 mg	36%
Manganese	4.2 mg	180.4%
Potassium	718 mg	21.1%
Copper	0.7 mg	72.9%
Folate	557 µg	139.3%
Vitamin B6	0.5 mg	41.2%
Vitamin B1	0.5 mg	39.8%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, FDC ID 173756, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

10 substances in this food

Cu²⁺

Copper

Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B1 (Thiamine)

Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Lysine-rich legume protein; methionine/cysteine limiting (DIAAS ~65–70). Greiner & Konietzny 1999. Purification and characterization of a phytate-degrading enzyme from germinated oat (Avena sativa)