🫘 Chickpeas Nutrition Calculator: Calories & Protein
Calculate accurate calories and complete protein information for chickpeas varieties and preparations. Get detailed nutrition facts for this protein-rich, plant-based food including essential minerals and complete amino acid profile for healthy meal planning.
How Many Calories Are In Chickpeas?
Chickpeas calories vary based on the type and preparation method:
Regular Chickpeas (per 100g cooked):
• Calories: 164 kcal
• Protein: 8.9g (high-quality plant protein)
• Carbohydrates: 27.4g (complex carbohydrates)
• Fat: 2.6g (healthy fats)
• Fiber: 7.6g (excellent for digestion)
• Iron: 2.9mg (16% DV for men, 32% DV for women)
Dried Chickpeas (per 100g raw):
• Calories: 378 kcal
• Protein: 20.5g (concentrated protein)
• Carbohydrates: 63.0g (energy-dense)
• Fat: 6.0g (moderate fat content)
• Fiber: 17.4g (very high fiber)
Calculate your daily calorie needs with our BMR calculator
to see how chickpeas fit into your nutrition plan.
Chickpeas Serving Size Guidelines
Standard Serving: One cup of cooked chickpeas (164g) provides about
269 calories and 14.5g of protein, making it an excellent plant-based protein source.
Common Serving Sizes:
• 1 tablespoon cooked (12g): 20 calories, 1.1g protein
• 1/4 cup cooked (40g): 66 calories, 3.6g protein
• 1/2 cup cooked (82g): 135 calories, 7.3g protein
• 1 cup cooked (164g): 269 calories, 14.5g protein
• 100g cooked: 164 calories, 8.9g protein
Portion Control: Chickpeas are nutrient-dense and provide sustained
energy due to their high protein and fiber content. Plan
your daily macros
accordingly to optimize your nutritional intake.
Chickpeas Nutrition Comparison Chart
| Chickpeas Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Folate (mcg) |
|---|---|---|---|---|---|---|---|
| Regular Chickpeas (Cooked) | 164 | 8.9 | 27.4 | 7.6 | 2.6 | 2.89 | 172 |
| Kabuli Chickpeas (White, Cooked) | 165 | 9.1 | 27.6 | 8.1 | 2.8 | 3.2 | 178 |
| Desi Chickpeas (Brown, Cooked) | 157 | 8.5 | 26.8 | 6.8 | 2.2 | 2.6 | 165 |
| Black Chickpeas (Cooked) | 162 | 9.2 | 27.1 | 8.4 | 2.4 | 3.4 | 180 |
| Canned Chickpeas | 142 | 7.5 | 23.8 | 6.2 | 2.1 | 2.4 | 145 |
| Dried Chickpeas (Raw) | 378 | 20.5 | 63.0 | 17.4 | 6.0 | 6.2 | 557 |
Nutritional Information for Chickpeas
Chickpeas are a nutrient-dense, plant-based food that provides exceptional
nutritional benefits. Research published in the
Journal of Food Science and Technology
demonstrates that chickpeas offer unique health benefits due to their high protein and mineral content.
Key Nutrients (per 100g cooked chickpeas):
• High-Quality Protein: 8.9g (contains all essential amino acids, though limiting in methionine)
• Complex Carbohydrates: 27.4g (primarily starch with low glycemic impact)
• Dietary Fiber: 7.6g (mixture of soluble and insoluble fiber)
• Iron: 2.89mg (16% DV for men, 32% DV for women – non-heme form)
• Folate: 172mcg (43% DV – important for DNA synthesis)
• Manganese: 1.03mg (48% DV – supports enzyme function)
Protein Quality: Chickpeas provide high-quality plant protein with all
essential amino acids, though they are limiting in methionine and cysteine. Combining with grains
can improve overall protein quality. Calculate your daily protein needs
to optimize your chickpeas consumption.
References
- Begum, N., Khan, Q. U., Liu, L. G., Li, W., Liu, D., & Haq, I. U. (2023). Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in Nutrition, 10, 1218468.
- Wallace, T. C., Murray, R., & Zelman, K. M. (2016). The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients, 8(12), 766.
- Madurapperumage, A., Tang, L., Thavarajah, P., Bridges, W., Shipe, E., Vandemark, G., & Thavarajah, D. (2021). Chickpea (Cicer arietinum L.) as a Source of Essential Fatty Acids – A Biofortification Approach. Frontiers in Plant Science, 12, 734980.
- Jukanti, Aravind & Gaur, Pooran & Laxmipathi Gowda, Cholenahalli & Chibbar, Ravindra. (2012). Nutritional Quality and Health Benefits of Chickpea (Cicer Arietinum L.): A Review. The British journal of nutrition. 108 Suppl 1.
