Chickpeas / Garbanzo Beans (Dried, Boiled, Drained)
Legumes & Tofu · Legumes
Chickpeas, also called garbanzo beans, have a low FODMAP serving of 29 g when cooked from dried and drained. That is approximately one and a half tablespoons. The app rates 33 g as moderate and 173 g, around one cup, as high FODMAP.
Serving sizes for chickpeas / garbanzo beans (dried, boiled, drained)
Measure after boiling and draining: 29 g low, 33 g moderate and 173 g high. No dry-to-cooked conversion is established by this entry.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 173 g | GOS 0.52 g | |
| 1 1/2 tablespoons | 29 g | GOS 0.09 g | |
| 2 tablespoons | 33 g | GOS 0.1 g |
Breakdown for 1 cup
Is chickpeas / garbanzo beans (dried, boiled, drained) low FODMAP?
The 33 g serving is amber for GOS. At 173 g, GOS and fructans are both red. This entry describes the whole boiled chickpea, not chickpea flour, chickpea pasta or sprouted chickpeas; those products require separate evidence even though their names refer to the same ingredient.
Chickpeas / Garbanzo Beans (Dried, Boiled, Drained) and IBS: what to know
For homemade hummus, the chickpea amount per serving depends on how much of the finished batch you eat. A spoon of hummus is not automatically equivalent to a spoon of drained chickpeas, because oil, water and other ingredients change the mixture. Garlic or other recipe additions can also matter when assessing the complete dish.
Gut-friendly ways to eat chickpeas / garbanzo beans (dried, boiled, drained)
Cook the dried chickpeas according to their packet, discard the cooking water and weigh the drained beans. Add a measured portion to your own curry bowl rather than estimating how many are in a communal pot. For a dip, note the total cooked chickpea weight and divide the finished recipe consistently; use a recipe suited to your dietary needs.
Frequently asked questions
Does 29 g mean chickpeas before soaking?
No. The portion is the finished weight of boiled, drained chickpeas. Water uptake during preparation means a dry weight cannot simply be substituted.
Is homemade hummus covered by the chickpea rating?
Only its chickpea component can be assessed using this entry. Work out the drained chickpea amount in your portion and check the other ingredients separately.
Can I use these portions for four-bean mix?
No. The canned four-bean mix is a different tested blend and preparation, with its own FODMAP-group pattern. Its chickpea content does not make it equivalent to plain boiled chickpeas.
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Sources and editorial notes
- Monash University FODMAP Diet App
App entry checked directly on 27 September 2026: Chickpea / Garbanzo bean, dried, boiled, drained. Supports the listed portion weights, traffic-light ratings and FODMAP groups. The exact compound quantities shown in the catalogue breakdown were not verified by this app check.