Calories in Chickpea Flour: Nutritional facts for Chickpea Flour Types

A 100 gram (3.53 ounce) serving of chickpea flour contains 387 calories.

One kilogram (1000g) of chickpea flour contains 3870 calories.

A quarter-cup serving (30g) of Bob's Red Mill Garbanzo Bean Flour contains 110 calories. A quarter-cup serving (30g) of Deep Besan Chickpea Flour contains 105 calories, while a quarter-cup serving (30g) of Anthony's Organic Chickpea Flour contains 110 calories.

Chickpea flour provides specific health benefits connected to a high protein and fiber composition, along with a low glycemic index, which aids digestive wellness and metabolic regulation. The main health advantages of chickpea flour are outlined in the following points.

• Supports Digestive Health. Chickpea flour supports digestive health due to a high fiber content, including resistant starch. Resistant starch acts as a prebiotic, feeding beneficial bacteria in the large intestine. A study by Wallace, T. C., et al. (2016), "The Nutritional Value and Health Benefits of Chickpeas and Hummus," found that the fiber in chickpeas aids in maintaining bowel regularity and supports a healthy gut microbiome.
• Aids in Weight Management. The flour may aid in weight management by promoting feelings of fullness. The combination of protein and fiber helps to increase satiety and regulate the hunger hormone ghrelin. A review by Zafar, T. A., & Kabir, Y. (2017), "Chickpea (Cicer arietinum L.) as a Source of Essential Fatty Acids and Their Role in Human Health," noted that legumes like chickpeas can increase fullness after a meal, potentially reducing overall calorie intake.
• Regulates Blood Sugar. Chickpea flour assists in regulating blood sugar levels due to a low glycemic index and high fiber content. This slows the absorption of carbohydrates, preventing sharp spikes in blood glucose. Research by Augustin, L. S. A., et al. (2015), "Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit," supports the consumption of low-glycemic foods for better metabolic control.
• Improves Heart Health. The consumption of chickpea flour is linked to improved heart health. The soluble fiber in chickpeas helps lower LDL (bad) cholesterol levels, a risk factor for heart disease. A study conducted by Pittaway, J. K., et al. (2008), "Effects of a controlled diet supplemented with chickpeas on serum lipids, glucose tolerance, satiety and bowel function," demonstrated that a chickpea-supplemented diet led to reductions in total and LDL cholesterol.

Chickpea flour's distinct composition, such as the high fiber and antinutrient content, may pose digestive challenges for some individuals. Potential concerns related to chickpea flour consumption are detailed below.

• Causes Digestive Discomfort. The high fiber content in chickpea flour can cause digestive discomfort for some individuals, leading to gas and bloating. This is particularly true for those not accustomed to a high-fiber diet. A study by Muir, J. G., et al. (2016), "Measurement of short-chain carbohydrates in common Australian vegetables and fruits," shows that the fermentable carbohydrates (FODMAPs) in legumes can cause gastrointestinal symptoms in sensitive people. To allow the digestive system to adapt, it is suggested to start with a small quantity, such as one or two tablespoons, and gradually increase the intake.
• Contains Antinutrients. Chickpea flour contains antinutrients like phytic acid and saponins, which can interfere with nutrient absorption. Phytic acid can bind to minerals such as iron, zinc, and calcium, reducing their bioavailability. A review by Kumar, V., et al. (2021), "A comprehensive review on antinutritional factors of chickpea (Cicer arietinum L.)," details how these compounds can affect nutritional quality. Cooking and processing methods like soaking and roasting can reduce these antinutrient levels. It is recommended to ensure the flour is cooked thoroughly and consumed as part of a varied diet to mitigate any potential effects.

Yes, chickpea flour is a beneficial food choice because it is rich in protein, fiber, and essential micronutrients that support various aspects of health. The flour promotes digestive health through its high fiber content, which aids in regular bowel movements and nourishes beneficial gut bacteria. A study by Murty, A. G., et al. (2021) titled "Chickpea attenuates postprandial blood glucose responses: a systematic review and meta-analysis," found that chickpea consumption improves glycemic control, which is crucial for metabolic health. For heart health, the soluble fiber in chickpea flour helps to lower unhealthy cholesterol levels. Research by Faris, M. A. E., et al. (2018), "Impact of Pre-Processed Chickpea Flour Incorporation into “Mankoushe” on Appetite Hormones and Scores," showed that incorporating chickpea flour into meals can positively influence appetite-regulating hormones, aiding in weight management. The presence of antioxidants like polyphenols also helps combat oxidative stress in the body.

The calorie content of chickpea flour changes based on the processing of the chickpeas. The highest calorie value is found in roasted chickpea flour, which contains 413 calories per 100g. This version is more calorie-dense because the roasting process removes moisture, concentrating the nutrients. The lowest calorie value is found in the more common raw chickpea flour, which contains 387 calories per 100g. This lower calorie count is reflective of the uncooked, simply milled state of the chickpeas.

Yes, chickpea flour contains significantly more protein than regular all-purpose white flour and slightly more than whole wheat flour. A 100-gram serving of chickpea flour provides approximately 22.4 grams of protein. In comparison, 100 grams of all-purpose white flour contains about 10-13 grams of protein, and 100 grams of whole wheat flour contains about 13-16 grams. This higher protein content makes chickpea flour a valuable ingredient for increasing protein intake, especially in plant-based diets.

Yes, chickpea flour has a low glycemic index, meaning it causes a slower and more gradual rise in blood sugar levels compared to high-glycemic foods like white flour. The chickpea flour glycemic index is rated below 55, placing it in the low category. This is attributed to its high fiber and protein content, which slows down digestion and the absorption of carbohydrates. A study by Veissi, M., et al. (2017), "Roasted Chickpea Flour Decreases Glycemic Index and Glycemic Load of White Bread," demonstrated that incorporating roasted chickpea flour into white bread significantly lowered the bread's glycemic index and post-meal blood glucose response. Another study by García-Alonso, A., et al. (2002), "Chickpea flour ingredient slows glycemic response to pasta in healthy volunteers," found that pasta made with chickpea flour had a significantly lower glycemic index compared to standard wheat pasta. Research by Zafar, T. A., et al. (2014), "Organoleptic and glycemic properties of chickpea-wheat composite breads," also confirmed that supplementing whole wheat bread with chickpea flour substantially reduced the glycemic response in healthy individuals.

The choice between chickpea flour and oat flour depends on the desired outcome of the baked good, as neither is universally superior. Chickpea flour provides a higher protein content and acts as a strong natural binder, making the flour suitable for denser items like flatbreads and fritters. The flour has a distinct nutty, earthy flavor that can be prominent. Oat flour creates a lighter, moister, and fluffier texture with a mild, slightly sweet taste, making the flour ideal for cakes, muffins, and cookies. A baker would choose chickpea flour for a nutritional boost and a firm structure, while selecting oat flour for a delicate crumb and subtle flavor.

The origin of chickpea flour is deeply rooted in ancient agriculture, tracing back to the domestication of chickpeas in the Fertile Crescent thousands of years ago. Archaeological evidence places the cultivation of chickpeas in modern-day Turkey and the Levant as early as 7,500 BC. The practice of grinding dried legumes into flour was a logical step for preservation and cooking. Ancient Romans consumed a simple, savory pancake made from chickpea flour and water, known as "farinata." This dish became a staple for sailors and laborers in the port city of Genoa, Italy, and the tradition spread along the Ligurian coast into southern France, where the dish is known as "socca." In the Indian subcontinent, the flour, called "besan," has been a fundamental ingredient for centuries. Ancient texts on Ayurvedic medicine mention besan for both culinary and cosmetic purposes. The flour's versatility allowed for the creation of countless regional dishes, from the battered fritters called pakoras to the sweet confection besan ladoo.