Are There Any Downsides to Eating Canned Chickpeas?

When Are Canned Chickpeas Unsafe to Eat?

In general, canned chickpeas are safe. But if the metal cans rust, they can form tiny holes in the can, allowing bacteria to enter. Rust — also known as oxidized iron — can also seep into the chickpeas, which is unsafe to eat. Exposing the cans to light and high temperatures can also affect the quality and nutritional content of the chickpeas.

Canned chickpeas can last for years on the shelf as long as the can itself is in good condition (i.e., no rust, dents, or swelling), according to the United States Department of Agriculture (USDA). Just keep in mind that after a while, they might have less flavor.

One of the biggest risks of eating damaged canned chickpeas is botulism. It isn’t a concern for most people; it’s a very rare but serious illness caused by bacteria that attack the nervous system. Most canned foods at the grocery store don’t carry this risk, but those canned at home pose the greatest risk, according to the Centers for Disease Control and Prevention (CDC).

The bacteria that cause botulism, Clostridium botulinum, tend to grow in low-oxygen, low-acid conditions. Because chickpeas are a low-acid food, pressure canning is the only approved method to prevent botulism, according to the CDC.

Canned Chickpeas Nutrition Facts

Chickpeas are rich in essential macronutrients like protein, carbohydrates, and fat. One cup of canned chickpeas has about 211 calories, 12 grams of protein, 5 grams of fat, 32 grams of carbohydrates, and 11 grams of fiber, according to the USDA.

The legume also contains vital minerals like iron (3 milligrams), potassium (346 milligrams), and calcium (84 milligrams), according to the USDA. Altogether, they’re a nutritious food and can be part of a balanced diet.

Most canned chickpeas have added sodium, about 667 grams per one cup, according to the USDA. But this might vary depending on the brand. Overall, try to keep your sodium intake to less than 2,300 milligrams per day, according to the American Heart Association.

The Downsides of Eating Canned Chickpeas

One can of chickpeas with added salt can account for almost half of your daily sodium intake. Eating too much sodium can increase your risk of developing high blood pressure, which may contribute to heart disease.

If you want to remove the excess salt from canned chickpeas, washing them after removing them from the can will help. And if you’re looking to limit your salt intake, talk to a registered dietitian who can help you come up with a low-sodium diet.