How many carbs are in chickpeas?
Chickpeas has 18.5 g of total carbs per 1/2 cup (82 g) — about 13.3 g net carbs after 5.2 g of fiber. That's 22.5 g of carbs per 100 g, roughly 7% of the 275 g Daily Value.
USDA FoodData Central · canned, drained · FDC 173800
Carbs by portion
| Portion | Total carbs | Net carbs | Fiber | Sugar | Calories |
|---|---|---|---|---|---|
| 1/2 cup (82 g) | 18.5 g | 13.3 g | 5.2 g | 3.3 g | 114 |
| 100 g | 22.5 g | 16.1 g | 6.4 g | 4 g | 139 |
| 1 oz (28 g) | 6.4 g | 4.6 g | 1.8 g | 1.1 g | 39 |
Net carbs = total carbs − fiber (the carbs that raise blood sugar, used in keto/low-carb tracking). Values computed from USDA per-100 g data (FDC 173800, SR Legacy). canned, drained.
Chickpeas read as a carb on the label and behave like a fiber-and-protein food on the plate. A 1/2-cup scoop of canned, drained chickpeas (82 g) carries about 18.5 g of total carbohydrate — but roughly 5 g of that is fiber, which your body doesn’t digest into blood sugar. Subtract it and you’re left with about 13 g of net carbs, the number that actually counts for low-carb tracking. Per 100 g the figures are 22.5 g total carbs, 6.4 g fiber, leaving 16.1 g net.
Why net carbs come in lower than the total
Net carbs are total carbs minus fiber, and chickpeas carry enough fiber to meaningfully shrink the number that matters. About a quarter of their carbohydrate is fiber — the part that passes through undigested instead of becoming blood sugar — so the digestible load per 1/2 cup is closer to 13 g than the ~18.5 g total. This is the practical version of “beans aren’t as carby as they look”: the total carb line on a can of chickpeas overstates what your body actually has to deal with, because it includes that fiber. Chickpeas do carry a little more sugar than most legumes — about 3.3 g per 1/2 cup — but it’s a small slice of the total, and the bulk is slow-digesting starch buffered by fiber.
What this means for keto, low-carb, and blood sugar
On keto, chickpeas are borderline and net carbs are the deciding line. At ~13 g net per 1/2 cup, they’d use most of a strict 20 g keto budget, so they’re a small-portion food at that level. On a moderate low-carb plan they fit well: 13 g of net carbs buys a serving with real fiber and protein, which makes the carbs work harder for you. For blood sugar, the same fiber that lowers net carbs also slows digestion, giving chickpeas a low glycemic index and a gradual, flatter rise than a starchy side like rice or potato. Combined with their protein, that’s why they’re a well-regarded carbohydrate for diabetic-conscious eating — as long as the portion stays reasonable. One canned-specific note: draining and rinsing also cuts a good share of the sodium, though it won’t change the carb count.
Chickpeas are as much a protein-and-fiber food as a carb, so it’s worth seeing the other half of the label too — protein in chickpeas. And for any packaged or canned version you’re tracking, read its own carb and fiber lines, since net carbs depend on both numbers.
Packaged beans options, graded
Prefer something off the shelf? Here are the best-graded beans in our catalog — each scored on our transparent Labelgrade. Check the carb line on each label for your goal.
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Labelgrade 91/100 · 32 g carbs · 13 g protein
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Labelgrade 74/100 · 6 g carbs · 2 g protein
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Labelgrade 71/100 · 9 g carbs · 4 g protein
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Frequently Asked Questions
How many carbs are in 1/2 cup of chickpeas?
About 18.5 g of total carbohydrate in a 1/2-cup serving of canned, drained chickpeas (82 g), which is 22.5 g per 100 g (USDA FDC 173800). That total includes about 5 g of fiber, so the net carbs that count for low-carb eating are noticeably lower.
What are the net carbs in chickpeas?
Roughly 13 g net carbs per 1/2 cup — total carbs (~18.5 g) minus the ~5 g of fiber. Fiber passes through without raising blood sugar, so net carbs subtract it out. The fiber takes a real bite out of the total here, which is why chickpeas eat lighter on the carb side than their total suggests.
Are chickpeas keto or low-carb?
Borderline, and net carbs decide it. At ~13 g net per 1/2 cup, chickpeas are too high for a strict 20 g keto day in any real amount, but they fit a moderate low-carb plan — a 1/2-cup serving leaves room and brings protein and fiber along with those carbs. Always count the net number rather than the total.
Do chickpeas spike blood sugar?
Not sharply. Chickpeas have a low glycemic index — the fiber and protein slow digestion, so the carbohydrate releases gradually rather than spiking. That slow, steady rise is a big part of why they're considered a blood-sugar-friendly carbohydrate and a staple in diabetic-conscious eating, in sensible portions.
How much fiber is in chickpeas?
About 5 g per 1/2 cup (6.4 g per 100 g) — a solid amount for a food this versatile. That fiber is what makes net carbs (~13 g) lower than total carbs (~18.5 g), and what pairs with the protein to make chickpeas filling and slow to digest.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 173800 (Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the macro calculator to turn this into a daily target.