Chickpeas Nutrition Facts: Are Chickpeas Good for You?

Based on USDA data for cooked, unsalted chickpeas, they are a good source of protein and high in dietary fiber. A 100-gram serving provides significant amounts of key minerals and folate while being low in saturated fat, cholesterol, and sodium. Their role in a healthy diet depends on portion size and preparation, as added ingredients can change their nutritional profile.

164Calories

8.9gProtein

27.4gCarbs

7.6gFiber

2.6gFat

4.8gSugars

Per 100 g · Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

High in (20% DV or more per 100 g): Dietary fiber, Copper, Manganese, Folate (DFE)
Good source of (10 to 19% DV): Protein, Iron, Magnesium, Phosphorus, Zinc, Thiamin (B1)

What stands out in chickpeas

High in dietary fiber. A 100-gram portion of cooked chickpeas contains 7.6 grams of dietary fiber, which is 27% of the Daily Value.
Good source of protein. Chickpeas provide 8.9 grams of protein per 100 grams, meeting 18% of the Daily Value, making them a significant source of plant-based protein.
Source of key minerals. This serving is high in manganese (45% DV) and copper (39% DV). It is also a good source of iron (16% DV), zinc (14% DV), and magnesium (11% DV).
Very high in folate. A 100-gram serving of cooked chickpeas supplies 172 micrograms of folate, which is 43% of the Daily Value.

What to keep in mind

This nutritional data is for chickpeas boiled without salt. Canned varieties often contain added sodium.
Preparations that add oil, such as frying or making hummus with a lot of tahini, will increase the fat and calorie content.

Chickpeas nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	164 kcal	–
Protein	8.9 g	18%
Total fat	2.6 g	3%
Saturated fat	0.27 g	1%
Monounsaturated fat	0.58 g	–
Polyunsaturated fat	1.2 g	–
Cholesterol	0 mg	0%
Carbohydrate	27.4 g	10%
Dietary fiber	7.6 g	27%
Total sugars	4.8 g	–
Water	60.2 g	–
Sodium	7 mg	0%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	291 mg	6%
Calcium	49 mg	4%
Iron	2.9 mg	16%
Magnesium	48 mg	11%
Phosphorus	168 mg	13%
Zinc	1.5 mg	14%
Copper	0.35 mg	39%
Manganese	1 mg	45%
Selenium	3.7 mcg	7%
Vitamin A (RAE)	1 mcg	0%
Vitamin C	1.3 mg	1%
Vitamin D	0 mcg	0%
Vitamin E	0.35 mg	2%
Vitamin K	4 mcg	3%
Thiamin (B1)	0.12 mg	10%
Riboflavin (B2)	0.06 mg	5%
Niacin (B3)	0.53 mg	3%
Vitamin B6	0.14 mg	8%
Folate (DFE)	172 mcg	43%
Vitamin B12	0 mcg	0%
Choline	42.8 mg	8%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Chickpeas by portion

The standard nutrition facts are for a 100-gram serving. A larger portion, such as one cup (164 g) of cooked chickpeas, contains 269 calories, 14.6 grams of protein, and 12.5 grams of fiber. This one-cup serving also provides 44.9 grams of carbohydrates, which includes 7.9 grams of total sugars, along with 4.3 grams of total fat.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 cup	164 g	269	14.6 g	44.9 g	12.5 g	4.3 g

How chickpeas compares with other beans, legumes and soy foods

Among the 10 beans and legumes on this site, cooked chickpeas rank highest for carbohydrates and total sugars. They also rank second for iron and zinc content. Per 100 grams, chickpeas have slightly more calories (164 kcal) and carbohydrates (27.4 g) than pinto beans or black beans. Compared to soy products, chickpeas have less protein than tofu (8.9 g vs 17.3 g) and tempeh (8.9 g vs 20.3 g), but they contain more dietary fiber than tofu.

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Chickpeas	164	8.9 g	27.4 g	7.6 g	2.6 g
Pinto Beans	143	9 g	26.2 g	9 g	0.65 g
Tofu	144	17.3 g	2.8 g	2.3 g	8.7 g
Black Beans	132	8.9 g	23.7 g	8.7 g	0.54 g
Tempeh	192	20.3 g	7.6 g	n/a g	10.8 g

Quick answers

How many calories are in a cup of chickpeas?

One cup of cooked, boiled chickpeas, which weighs 164 grams, contains 269 calories.

How much protein is in chickpeas?

A 100-gram serving of cooked chickpeas has 8.9 grams of protein. A one-cup portion contains a larger amount, 14.6 grams of protein.

Are chickpeas high in carbs?

A 100-gram serving of cooked chickpeas has 27.4 grams of carbohydrates. This amount includes 7.6 grams of dietary fiber and 4.8 grams of total sugars.

When to talk to a doctor or dietitian

This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how chickpeas fits your situation.