Chickpeas: Calories, Nutrition & Healthier Swaps
164 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: high
Chickpeas are the legume behind hummus and falafel. They pair plant protein and fiber with a filling, slightly nutty texture.
Chickpeas nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 150 g |
|---|---|---|
| Calories | 164 kcal | 246 kcal |
| Protein | 8.9 g | 13 g |
| Fat | 2.6 g | 3.9 g |
| incl. saturated | 0.3 g | 0.5 g |
| Carbohydrates | 27 g | 41 g |
| incl. sugars | 4.8 g | 7.2 g |
| Fiber | 7.6 g | 11 g |
| Salt | 0 g | 0 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Chickpeas: nutrition highlights
A serving (serving, 150 g) provides 13 g of protein — about 24% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 11 g of fiber per serving — roughly 46% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, chickpeas gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 150 g) is 246 kcal — roughly 80 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Chickpeas
There's no swap in our base that is clearly better at the same calories — chickpeas is already one of the better choices in its category.
More in grains, beans & sides
BuckwheatWhite RiceBrown RicePastaWhole Wheat PastaOatmealQuinoaBulgurCouscousLentils