Calories in Chickpeas: Nutrition Facts & Serving Sizes
Per 1 cup (200g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of dried chickpeas (200g) contains 756 calories with 41g of protein, 126g of carbs, and 12g of fat. Per 100g, chickpeas provide 378 calories with 20.5g of protein, 63g of carbs, and 12.2g of fiber. They are one of the best plant-based protein sources available. The standout micronutrient is folate at 557mcg per 100g, covering 139% of the daily value. Potassium is also high at 718mg per 100g. Chickpeas (also called garbanzo beans) form the base of hummus and are used in salads, curries, and soups. For anyone eating plant-forward or plant-based, chickpeas are a staple for hitting protein and fiber targets simultaneously.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (13g) | 47.3 | 2.6g | 7.9g | 0.8g | 1.5g |
| 1 cup (200g) | 756 | 41g | 126g | 12g | 24.4g |
| 100g | 378 | 20.5g | 63g | 6g | 12.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 378 | 19% |
| Protein | 20.5g | 41% |
| Total Fat | 6g | 8% |
| Saturated Fat | 0.6g | 3% |
| Total Carbohydrates | 63g | 23% |
| Dietary Fiber | 12.2g | 44% |
| Sugars | 10.7g | 21% |
| Sodium | 24mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.6g | 0% |
| Calcium | 57mg | 4% |
| Iron | 4.3mg | 24% |
| Potassium | 718mg | 15% |
| Vitamin A | 3mcg | 0% |
| Vitamin C | 4mg | 4% |
| Vitamin B6 | 0.5mg | 29% |
| Magnesium | 79mg | 19% |
| Phosphorus | 252mg | 20% |
| Zinc | 2.8mg | 25% |
| Folate | 557mcg | 139% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 1.5mg | 9% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chickpeas
Chickpeas are one of the most nutrient-dense legumes available, combining high protein, high fiber, and an impressive micronutrient profile in one food. The 20.5g of protein per 100g (dry) is among the highest in the plant kingdom, and while plant protein has a lower bioavailability than animal protein, chickpeas still make a significant contribution to daily protein intake.
The fiber content at 12.2g per 100g includes both soluble and insoluble fiber. Soluble fiber slows glucose absorption, which helps prevent blood sugar spikes and promotes steady energy. This is particularly useful for those who train and want stable energy levels throughout the day. The fiber also feeds beneficial gut bacteria, supporting overall digestive health.
Folate at 557mcg per 100g is exceptional, covering well over the daily recommended intake. Folate supports DNA synthesis and cell division, which matters for recovery and tissue repair. Iron at 4.3mg per 100g supports oxygen transport in the blood, relevant for anyone who trains intensely and needs consistent energy levels.
For meal prep, chickpeas are extremely versatile. They can be roasted for a high-protein snack, used in curries, tossed in salads, or blended into hummus. Canned chickpeas are fully cooked and ready to use, making them one of the most convenient high-protein plant foods.
Dietary Considerations
Chickpeas are naturally vegan, vegetarian, gluten-free, and dairy-free, making them one of the most universally inclusive high-protein foods. They are not keto-friendly due to their high carbohydrate content (63g per 100g dry). For weight loss, chickpeas are useful because the high fiber and protein content significantly increases satiety. However, calories add up quickly at 378 per 100g dry. Cooked chickpeas are lower in calories (around 164 per 100g) since they absorb water during cooking, making them much more manageable for portion control.
Daily Intake (100g)
100g of chickpea provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chickpeas?
Dry chickpeas have 378 calories per 100g. A 1-cup serving of dry chickpeas (200g) contains 756 calories. Cooked chickpeas are significantly lower at around 164 calories per 100g since they absorb water and expand during cooking.
Is chickpeas good for weight loss?
Yes. Chickpeas are high in both protein (20.5g per 100g dry) and fiber (12.2g per 100g), both of which promote fullness and reduce overall calorie intake. Cooked chickpeas at around 164 cal per 100g are a nutrient-dense, filling food that supports a calorie deficit.
How much protein in chickpeas?
Dry chickpeas have 20.5g of protein per 100g. A 1-cup serving (200g dry) provides 41g of protein. Cooked chickpeas have about 8 to 9g of protein per 100g. They are one of the best plant-based protein sources available.
Are chickpeas keto-friendly?
No. Chickpeas have 63g of carbohydrates per 100g (dry) and are not suitable for a ketogenic diet. Even cooked, they contain around 27g of carbs per 100g. They are better suited for moderate-carb or high-carb diet approaches.
Are chickpeas a complete protein?
Chickpeas are not a complete protein on their own since they are low in methionine. However, combining them with grains like rice or wheat provides all essential amino acids. This is not a meal-by-meal concern but something to consider over the course of a day on a plant-based diet.
What is the difference between canned and dry chickpeas?
Dry chickpeas at 378 cal per 100g need to be soaked and cooked. Canned chickpeas are pre-cooked and contain about 120 to 164 calories per 100g drained, with roughly 7 to 9g of protein per 100g. Canned chickpeas are more convenient; dry chickpeas are cheaper and let you control sodium.
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