Chickpeas (cooked): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of chickpeas (28), glycemic load, carbs per cup, and why chickpeas are a diabetes-friendly staple.
Do Chickpeas Raise Blood Sugar?
A cup of cooked chickpeas has about 45 g of carbohydrate, 12.5 g of fiber and 15 g of protein, with a consistently low published GI around 28. The GL stays low even at generous portions.
How to Eat It
A staple for diabetes-friendly eating: salads, stews, hummus (portion-aware, since tahini and oil add calories), or roasted as a snack.
Nutrition Facts (Chickpeas (cooked))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 164 kcal | 269 kcal |
| Carbohydrate | 27.4 g | 44.9 g |
| Fiber | 7.6 g | 12.5 g |
| Sugars | 4.8 g | 7.9 g |
| Protein | 8.9 g | 14.6 g |
| Fat | 2.6 g | 4.3 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 28 (typical value).
Reported range: 28-33.
Evidence level: Moderate.
Note: Consistently low GI.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 9.1 per 1 cup cooked (164 g).
Calculation: GI (28) × available carbohydrate per serving (32.5 g = 27.4 g − 7.6 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Canned vs. dried (check added salt)
- Portion size
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.