Chickpeas contain 2.8 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective; consider alternative measures for this food:
- 1 cup equals 164 grams.
In the category of beans; we excluded protein isolates and other processed foods from the Top 10 list and include only whole beans. You can assume that if the whole version made the top 10 list; so too would the refined version.The food tested for the particular graph below can be described more specifically as:
Chickpeas (garbanzo beans; bengal gram); mature seeds; cooked; boiled; with salt
Chickpeas: A High-Iron Favorite
Chickpeas are a high-iron grain and a popular component to a nutritious dish, hummus, which is simply a chickpea paste. A key problem with chickpeas, however, that they share in common with other beans is that they have iron inhibitors which reduce your absorption of iron in the chickpeas (or in the final hummus dish as the case may be). We recommend that you soak your beans overnight in warm water, as per the instructions on our iron rich foods tips page to improve your absorption of iron from your beans. The soaking processes also helps reduce gassy-feeling that can be associated with beans.
To discover the iron content of your favorite foods, explore this website. We have data on nearly every food available, from beans to nuts and from grains to meats.