Not Keto
Chickpeas
16.30g net carbs per 1/2 cup cooked
Starchy and creamy, half a cup cooked lands at 16.3 g net carbs, enough to use up most of a strict day's budget in one scoop. Save it for your higher-carb days and reach for roasted nuts or olives when you want something to snack on instead.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 82% of your 20g daily budget.
Plan the rest of your day
Good to Know
Roasted versions sold as crunchy snacks (think Biena or The Good Bean) often pack 18 to 20 g of carbs per ounce, and some add sugar or honey coatings that push them higher. Hummus stretches one serving across a whole tub, so a few pita-free spoonfuls add up faster than you would guess. Canned varieties are the most practical for portioning, but rinse them well since the packing liquid (aquafaba) carries extra starch.
Is Chickpeas Keto? The Full Answer
Chickpeas contains 16.30g net carbs per 1/2 cup cooked (22.50g total carbs minus 6.20g fiber). Starchy and creamy, half a cup cooked lands at 16.3 g net carbs, enough to use up most of a strict day's budget in one scoop. Save it for your higher-carb days and reach for roasted nuts or olives when you want something to snack on instead.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 82% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Cauliflower works as the closest stand-in here. Roast a half cup and you're looking at roughly 2 g net carbs, a fraction of what you'd get from a scoop of chickpeas, and it crisps up nicely with olive oil and paprika if you want that snackable crunch. Want something with bite and protein? Try edamame. A half cup runs about 4 g net carbs, and the firm texture holds up in salads and grain-free bowls. For hummus cravings specifically, swap to a roasted eggplant or avocado base. A quarter cup of that style dip lands near 2 to 3 g net carbs, so you keep the creamy dip without the legume load.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.