Contents

Calories Calculator Nutrition Facts Vitamins Macros Micronutrients Health Benefits Diet Guide FAQ Related

Calories in Chickpeas

Q: How many calories in chickpeas?

Cooked chickpeas have 164 calories per 100g. A cup (164g): 269 kcal and 14.5g protein. Canned (drained): same calories.

Source: USDA FoodData Central · Raw, Dry · Data verified by CaloriesCalc

164

kcal

per 100g, raw, dry

8.86

Protein

2.59

Fat

27.42

Carbs

7.6

Fiber

269

kcal per cup cooked (164g)

164

kcal per 100g cooked

kcal per oz (28g)

🌿7.6g fiber per 100g — excellent prebiotic

⚡Manganese — 84% DV per 100g

💊Folate — 43% DV per 100g

😌Very low GI — 28

💪8.86g protein per 100g

❤️Reduces appetite and snacking — research proven

🫛 Calculate Calories for Any Chickpeas Weight

Weight100g

Nutrition Facts

Per 100g cooked chickpeas

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Chickpeas contain 164 calories per 100g cooked. A cup (164g) has 269 calories with 14.5g protein. The most versatile legume — base for hummus, falafel, and countless cuisines. Excellent manganese (84% DV/100g), folate (43% DV), and phosphorus (22% DV). Associated with improved appetite control and reduced snacking.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	1.69mg	73%
Folate	172µg	43%
Iron	2.89mg	16%
Phosphorus	168mg	13%
Zinc	1.53mg	14%
Thiamine (B1)	0.12mg	10%
Magnesium	48mg	11%
Copper	0.35mg	39%
Potassium	291mg	6%
Vitamin B6	0.14mg	8%

Calories in Chickpeas by Weight

Weight	Calories	Protein	Net Carbs	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates27.42g · 67% of calories

Protein8.86g · 22% of calories

Fat2.59g · 14% of calories

Fiber7.6g · Net carbs: 19.8g

Net carbs: 19.8g/100g. GI ~28 — very low. Dry chickpeas: 364 kcal/100g. Soak overnight and cook 1-2 hours, or use canned (rinse to reduce sodium). High in saponins with cholesterol-lowering effects.

Micronutrient Highlights

⚡

Manganese

1.69mg

73% DV

Antioxidant enzymes — richest mineral in chickpeas

💊

Folate (B9)

172µg

43% DV

Cell division and pregnancy

🦴

Phosphorus

168mg

13% DV

Bone and energy

🌿

Fiber

7.6g

27% DV

Prebiotic — gut health

🔴

Iron

2.89mg

16% DV

Non-haem iron — oxygen transport

⚡

Magnesium

48mg

11% DV

Muscle and nerve function

Chickpea Health Benefits

Appetite Suppression — Clinical Evidence

A 2014 study in Appetite found that eating chickpeas for lunch significantly reduced snack intake in the afternoon, with participants consuming 199 fewer calories throughout the day. The high fiber and protein combination increases satiety hormones (GLP-1, PYY) while reducing ghrelin (hunger hormone). Regular chickpea consumption is associated with improved dietary patterns and reduced overall calorie intake.

Blood Sugar Control — Very Low GI

Chickpeas have a glycemic index of ~28 — one of the lowest of any carbohydrate food. Their resistant starch and fiber slow gastric emptying and glucose absorption. A 2012 meta-analysis found legume consumption significantly reduced HbA1c in type 2 diabetes. The 'second meal effect' — where chickpeas at lunch improve blood sugar response at dinner — has been demonstrated in multiple studies.

Manganese — Antioxidant Enzyme Support

Chickpeas provide 1.69mg of manganese per 100g (73% DV) — their richest mineral. Manganese is essential for superoxide dismutase — the primary mitochondrial antioxidant enzyme. Adequate manganese also supports bone formation, wound healing, and amino acid metabolism.

Versatility — Global Culinary Staple

Chickpeas are the most versatile legume, forming the basis of hummus (Middle East), falafel (Middle East/North Africa), chana masala (India), chole (South Asia), and countless other dishes. Aquafaba (chickpea liquid) is an effective egg white substitute for meringues and baking. This versatility increases dietary adherence and makes chickpeas one of the most practical protein sources for plant-based diets.

Chickpeas vs Other Legumes

Is Chickpeas Suitable for Your Diet?

✅

Weight loss

Excellent — reduces appetite 199 kcal/day

❌

Keto

No — 19.8g net carbs

✅

Paleo

Debated

✅

Gluten-free

Yes

✅

Diabetic

Yes — GI 28, very low

✅

Vegan

Yes — versatile protein

✅

Vegetarian

Yes

✅

Mediterranean

Core staple

Related Calculators

How fast will you lose weight

Use This With Our Free Calculators

🥩 Tracking protein?Calculate your daily protein target →📊 Balancing macros?Set your protein, carb and fat targets →🧮 Know your TDEE?Calculate your daily calorie needs →🔥 Losing weight?Calculate your calorie deficit →

Frequently Asked Questions

How many calories in chickpeas?

Cooked chickpeas have 164 calories per 100g. A cup (164g): 269 kcal and 14.5g protein. Canned (drained): same calories.

Are chickpeas good for weight loss?

Yes — high fiber (7.6g/100g) and protein (8.86g/100g) with low GI (28) create strong satiety. A 2014 Appetite study found chickpea consumption reduced appetite and snacking, with participants consuming 199 fewer calories during the day.

Are chickpeas keto?

No — 19.8g net carbs per 100g cooked. Not suitable for ketogenic diets.

Are chickpeas a complete protein?

No — limiting in methionine. Complete when combined with grains (rice, bread, pasta). Hummus on bread is a traditional complete protein combination.

Are canned chickpeas as healthy as cooked?

Yes — nutritionally similar. Rinse canned chickpeas to reduce sodium by ~40%. The liquid (aquafaba) can be used as an egg white substitute.

How many calories in hummus?

Commercial hummus: ~170-200 kcal per 100g. Homemade: ~180 kcal. 2 tablespoons (30g): ~50-60 kcal.

More Legumes & Beans

Sources

Nutrition values from USDA FoodData Central. Not medical advice.