How Many Calories in Chickpeas? Nutrition Facts & Macros
One cup of cooked chickpeas (164g) has 269 calories
Protein 14.5g · Carbs 45g · Fat 4.2g
Chickpeas, also known as garbanzo beans, are one of the oldest and most widely consumed legumes in the world. They are a staple in Mediterranean, Middle Eastern, and South Asian cuisines, forming the base of dishes like hummus, falafel, and chana masala. Cooked chickpeas provide 8.86 g of protein and 7.6 g of fiber per 100 g at 164 calories, making them an excellent source of plant-based protein and slow-digesting carbohydrates. They are also rich in folate (172 mcg), potassium (291 mg), and iron (2.89 mg) per 100 g. Chickpeas are about 60% water.
686 kJ · per 100g · Water: 60.21 g
Calorie Calculator: Chickpeas (Cooked)
164 g Chickpeas (Cooked) contains 269 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (164g) | 269 kcal | 14.5g | 45g | 4.2g |
| Half cup (82g) | 134 kcal | 7.3g | 22.5g | 2.1g |
| 1 tablespoon (12g) | 20 kcal | 1.1g | 3.3g | 0.3g |
| 100 grams | 164 kcal | 8.9g | 27.4g | 2.6g |
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Chickpeas (Cooked) — Nutrition Facts
| Chickpeas (Cooked) | per 100g |
|---|---|
| Calories | 164 kcal |
| Protein | 8.86 g |
| Fat | 2.59 g |
| Carbs | 27.42 g |
| Fiber | 7.6 g |
| Sugar | 4.8 g |
| Sodium | 7 mg |
| Potassium | 291 mg |
| Magnesium | 48 mg |
| Phosphorus | 168 mg |
| Vitamin C | 1.3 mg |
| Vitamin B6 | 0.139 mg |
| Folate | 172 mcg |
| Manganese | 0 mg |
| Water | 60.21 g |
Source: USDA FoodData Central (FDC ID: 173757) · Data verified April 2026
Variations
Chickpeas (cooked, boiled)
164 kcal per 100g — the base version profiled on this page. 8.86 g protein, 2.59 g fat, 27.42 g carbs, 7.6 g fiber. The standard preparation: dried chickpeas soaked overnight and boiled until tender. Nutty flavor and firm texture, perfect for salads, stews, and curries.
Canned chickpeas (drained)
About 119 kcal per 100g — lower in calories than home-cooked due to processing and added water. Protein around 7 g, fat 2.2 g, carbs 20 g per 100 g. Convenient and ready to use straight from the can (just rinse to reduce sodium). Slightly softer texture than home-boiled. The liquid (aquafaba) can be used as an egg substitute in baking.
Hummus (commercial)
About 237 kcal per 100g (USDA FDC 174289) — a classic Middle Eastern dip made from chickpeas, tahini, olive oil, garlic, and lemon. Protein 7.9 g, fat 14.3 g, carbs 20.1 g per 100 g. The added tahini and olive oil significantly increase calories and fat compared to plain chickpeas. A typical serving is 2 tablespoons (~30 g, ~71 kcal). Rich in healthy unsaturated fats and fiber.
Roasted chickpeas (snack)
About 360 kcal per 100g — a crunchy, high-protein snack popular among gym-goers and health-conscious snackers. Most of the water evaporates during roasting, concentrating the nutrients and calories. Protein about 19 g, fat 6 g, carbs 53 g per 100 g. Often seasoned with spices like paprika, cumin, or salt. A typical serving is 30–40 g (~108–144 kcal). A nutritious alternative to chips with significantly more protein and fiber.
Dietary Perspectives
For Weight Loss
Chickpeas are excellent for weight loss. At 164 kcal per 100 g, they provide 8.86 g of protein and an impressive 7.6 g of fiber — a combination that promotes satiety and helps control appetite for hours. One cup (164 g, ~269 kcal) is a filling portion that works as a complete meal base. The slow-digesting complex carbohydrates and low glycemic index (GI ~28–33) help maintain stable blood sugar, reducing cravings. Studies consistently show that regular legume consumption is associated with lower body weight and reduced waist circumference.
For Keto
Chickpeas are NOT keto-friendly. With 27.42 g of total carbohydrates per 100 g (27.42 g minus 7.6 g fiber = 19.82 g net carbs), even a small serving exceeds the typical daily keto carb limit of 20–50 g. One cup (164 g) has about 32.5 g of net carbs — potentially an entire day's allowance on strict keto. While chickpeas are nutritionally excellent (high fiber, good protein), their carb content makes them unsuitable for ketogenic diets. For a keto-friendly plant protein, consider tofu (0.18 g net carbs per 100 g) or edamame (~3 g net carbs per 100 g).
Frequently Asked Questions
How many calories are in chickpeas?
One cup of cooked chickpeas (164 g) contains approximately 269 calories. Per 100 g, boiled chickpeas have 164 calories. Canned chickpeas (drained) have about 119 kcal per 100 g due to some nutrient loss during processing. Hummus, which adds tahini and olive oil, jumps to about 237 kcal per 100 g. Roasted chickpea snacks can reach 360 kcal per 100 g.
How much protein is in chickpeas?
Cooked chickpeas contain 8.86 g of protein per 100 g. One cup (164 g) provides about 14.5 g of protein. While not a complete protein on their own (low in methionine), combining chickpeas with grains like rice or bread provides all essential amino acids. Compared to lentils (9.02 g) they are similar, but lower than tofu (9.98 g) per 100 g. The high fiber content (7.6 g) adds to their satiety value.
Are chickpeas good for weight loss?
Chickpeas are excellent for weight loss thanks to their high fiber (7.6 g per 100 g) and protein (8.86 g) combination, which promotes satiety and keeps hunger at bay for hours. One cup (164 g, ~269 kcal) is a filling portion that can serve as a complete meal base. Studies show that legume consumption is associated with lower body weight and reduced waist circumference. Their low glycemic index helps maintain stable blood sugar levels.
How many carbs are in chickpeas?
Cooked chickpeas have 27.42 g of total carbohydrates per 100 g, of which 7.6 g is fiber and 4.8 g is sugar. This gives 19.82 g of net carbs per 100 g. One cup (164 g) has about 45 g total carbs and 32.5 g net carbs. These are primarily complex carbohydrates with a low glycemic index (GI ~28-33), meaning they provide sustained energy without blood sugar spikes.
Chickpeas vs lentils — what is the nutritional difference?
Chickpeas (cooked): 164 kcal, 8.86 g protein, 27.42 g carbs, 2.59 g fat, 7.6 g fiber per 100 g. Lentils (cooked): 116 kcal, 9.02 g protein, 20.13 g carbs, 0.38 g fat, 7.9 g fiber per 100 g. Lentils are lower in calories and fat with slightly more protein per calorie. Chickpeas have a nuttier flavor and firmer texture, making them better for salads and snacking. Both are excellent plant-based protein sources with similar fiber content.
Is hummus healthy?
Hummus is a nutritious dip made from chickpeas, tahini, olive oil, lemon, and garlic. It has about 237 kcal per 100 g with 7.9 g protein, 14.3 g fat, and 20.1 g carbs. The combination of chickpea protein and healthy fats from tahini and olive oil makes it quite satiating. A typical serving (2 tablespoons, ~30 g) has about 71 kcal. Hummus provides good amounts of iron, folate, and fiber. For weight loss, watch portion size as the calories can add up quickly.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chickpeas (Cooked) | 164 | 8.86g | 27.42g | 2.59g |
| Tofu (Extra Firm) | 83 | 9.98g | 1.18g | 5.26g |
| Roti (Chapati) | 297 | 11.25g | 46.36g | 7.45g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
per 100g
Cooked chickpeas have 164 kcal per 100 g with 8.86 g of plant protein and an impressive 7.6 g of fiber, making them one of the most filling legumes per calorie. They are also rich in folate (172 mcg) and iron (2.89 mg), and serve as the base for hummus, one of the most popular healthy snacks worldwide.
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