Chickpeas
Slow-digesting resistant starch plus fiber and protein give a low, flat curve.
FatTonic Facts
Chickpeas · per serving 1 cup (164g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 9 | −19.8 |
| Sugar (g) | 8 | −6.4 |
| Processing | whole | 0.0 |
| Fiber (g) | 12 | +19.2 |
| Protein (g) | 15 | +10.5 |
| Capped at 100 | raw 103.5 | = 100 |
| Glycemic index | 28 | |
| Carbs (g) | 45 | |
| Fat (g) | 4 |
Score model v1
Nutrients: USDA FoodData Central, record 173757 (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 164 g): carbs 27.4, sugar 4.8, fiber 7.6, protein 8.9, fat 2.6 g.
What this means for fat-burning
Why this score: glycemic load 9 set it, −19.8 points. Source: USDA FoodData Central, FDC 173757.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Chickpeas scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does chickpeas spike insulin?
Glycemic load 9 for 1 cup (164g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is chickpeas good for fat loss?
Excellent (100/100): chickpeas strongly supports fat-burning.
Better in legumes
Chickpeas ties for the best in legumes on this index.