Can you eat garbanzo beans raw?

In this article, we will answer the question “Can you eat garbanzo beans raw?”, and what are the benefits of eating garbanzo beans?

Can you eat garbanzo beans raw?

No, you cannot eat garbanzo beans raw unless they are tinned or canned. Raw garbanzo beans are rich in indigestible sugars known as oligosaccharides. Such sugars can lead to stomach discomfort if consumed in sufficient amounts.

Moreover, raw garbanzo beans contain Lectin. This toxin causes diarrhea, stomach pain, and nausea. Soaking and cooking chickpeas reduce the number of indigestible sugars and the amount of lectin.

Eating raw garbanzo beans, due to their rich fiber content, can cause constipation, gas, and blockages in the gut, all of which make for a super unpleasant experience. 

Last but not least, eating the rock-hard raw garbanzo beans could potentially damage your teeth, dislodge your jaw joint or wear down the tooth enamel.

How to cook chickpeas?

Wash the chickpeas to remove any dirt, natural toxins, and pesticide residues. Then soak them overnight or for several hours. Boil the chickpeas for 2 hours or cook them for an hour in the pressure cooker, or for 4 hours on high what in a slow cooker.


According to the USDA, a cup of chickpeas provides the following nutrients. 

Nutrients Amount in 1 cup of chickpeasTrusted Source (164 g)RequirementsTrusted Source
Energy (calories)2671,800–3,200
Protein (g)14.446–56
Fat (g)4.220–35% of daily calories should be fat
Carbohydrate (g) 44.7, including 7.8 g of sugar130
Fiber (g)12.522.4–33.6
Calcium (mg)80.41,000–1,300
Iron (mg)4.78-18
Magnesium (mg) 78.7310–420
Phosphorus (mg)274700–1,250
Potassium (mg)4744700
Zinc (mg)2.58–11
Copper (mcg)0.6890–900
Selenium (mcg)6.155
Vitamin C (mg)2.175-90
Folate (mcg)280400
Choline (mg)69.7425–550
Beta carotene (mcg)26.2700-900
Vitamin E (mg) 0.615
Vitamin K (mcg)6.675–120

Benefits of eating garbanzo beans 


A single cup (164 grams) of chickpeas or garbanzo beans provides 12.5g of fiber. Consuming a high fiber diet has been linked with a reduced risk of developing diabetes 2. 

Studies have shown that the anti-inflammatory properties of fiber can help prevent diabetes type 1. Fiber keeps the blood sugar levels in check.

Bone health 

Chickpeas are a good source of iron, calcium, and other nutrients that are important to maintain a healthy bone density. Regular use of chickpeas may reduce the risk of developing osteoporosis in older age.

Blood pressure 

A single cup of chickpeas (164 grams) provides 474 mg of potassium. Include dry chickpeas in your diet to fulfill your daily potassium intake. 

Avoid the canned chickpeas that have insanely high sodium levels. It is important to keep your sodium intake in check if you have hypertension. Experts recommend increasing the intake of potassium to balance the blood sodium levels. 

Heart health 

Nutrients like fiber, potassium, B vitamins, iron, magnesium, and selenium are essential to maintain a healthy heart. 

Chickpeas are jam-packed with all of these nutrients. Due to their zero-cholesterol content, chickpeas reduce blood cholesterol levels and the risk of developing heart diseases.


Antioxidants are required by the cells to fight off free radicals produced as a result of metabolism. 

The antioxidants in chickpeas, namely selenium and beta carotene, along with their fiber content, may reduce the risk of colorectal cancer.


Chickpeas have been found to lower blood LDL (bad cholesterol) levels. This is attributed to the rich fiber content of chickpeas.

Mental health

Only a single cup of chickpeas provides 69.7 mg of choline. This essential nutrient uplifts mood, improves memory, regulates metabolism, and is needed for muscle control. 

A deficiency of selenium has been associated with cognitive decline. Consuming chickpeas can lower your risk of developing a selenium deficiency due to its ample selenium content.

Digestion and regularity 

Chickpeas are packed with fiber that improves bowel movements and is important for a healthy gut.

Weight management 

Taking a rich fiber diet makes you feel full for longer as a result of which you do not overreact. Chickpeas are a good source of fiber and they can help curb your appetite and reach weight loss goals.


Chickpeas are a good source of iron and vitamin C. Iron is needed by the red blood cells to carry oxygen and Vitamin C is crucial for the absorption of iron. So, eating a diet rich in both of these nutrients, such as chickpeas, can reduce the risk of anemia.


In this article, we answered the question “Can you eat garbanzo beans raw?”, and what are the benefits of eating garbanzo beans?


Hello, I'm Sana Ameer. I'm a student of Food Science and Technology at UVAS. I like to bake and I aspire to become a Food blogger.