Are Chickpeas keto?
Not keto-friendly 16.2 g net carbs per half a cup (82 g) — 81% of a 20 g keto day.
Short answer: Not in normal portions. Half a cup (82 g) of chickpeas: 16.2 g net carbs — 81% of a strict 20 g keto day — with 2.1 g fat and 7.3 g protein.
Chickpeas and the hummus made from them are among the starchier legumes.
How chickpeas fits a keto carb budget
On a 20 g day, one serving uses 81% of your budget, leaving 3.8 g for everything else. Measure portions rather than eyeballing them.
Worked example. 82 g of chickpeas = 22.5 g total carbs − 6.2 g fibre = 16.2 g net carbs, 2.1 g fat, 7.3 g protein and 134 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per half a cup (82 g) |
|---|---|---|
| Calories | 164 kcal | 134 kcal |
| Fat | 2.6 g | 2.1 g |
| Protein | 8.9 g | 7.3 g |
| Total carbohydrate | 27.4 g | 22.5 g |
| Fibre | 7.6 g | 6.2 g |
| Net carbs | 19.8 g | 16.2 g |
Where the energy comes from:
How to eat chickpeas on keto
- Cauliflower or zucchini hummus with tahini keeps the flavour.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Cauliflower (one cup chopped) | 3.2 g | 13 g |
Compared with other starches
Chickpeas ranks #4 of 8 starches in our database by net carbs per 100 g (lowest first). The foods keto removes. Here is exactly how far over the budget each one goes.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Lentils (cooked) | 12.2 g | 12.1 g |
| Black beans (cooked) | 15 g | 12.9 g |
| Quinoa (cooked) | 18.5 g | 34.2 g |
| White rice (cooked) | 27.8 g | 43.9 g |
| Pasta (cooked) | 29.1 g | 40.7 g |
| Bread (white) | 46.7 g | 13.5 g |
See all starches ranked by net carbs →
Frequently asked questions
How many net carbs are in chickpeas?
Chickpeas has about 19.8 g of net carbs per 100 g (27.4 g total carbohydrate minus 7.6 g fibre), and about 16.2 g per half a cup (82 g).
Can you eat chickpeas on keto?
Not in normal portions. One half a cup contains 16.2 g net carbs, 81% of a strict daily limit.
Values are per 100 g of the stated preparation, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.