Chickpeas Nutrition Facts: Calories, Vitamins & Minerals
Chickpeas nutrition facts per 100 g and per serving
Figures are for: Chickpeas, boiled
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 164 kcal | 246 kcal |
| Energy (kilojoules) | 686 kJ | 1,029 kJ |
| Protein | 8.9 g | 13 g |
| Fat | 2.6 g | 3.9 g |
| incl. saturated | 0.3 g | 0.5 g |
| Total carbohydrates | 27 g | 41 g |
| incl. sugars | 4.8 g | 7.2 g |
| incl. fiber | 7.6 g | 11 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
164 kcal (686 kJ) per 100 g · P/F/C 8.9/2.6/27 g
Serving (150 g) — 246 kcal (1,029 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: high
Are chickpeas healthy?
Yes. On their nutrient profile, chickpeas are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 11 g per serving — 44% of the 25 g a day the WHO recommends.
- All green on the traffic light: 4.8 g sugar, 0 g salt and 0.3 g saturated fat per 100 g.
A typical serving is 150 g: 246 kcal, 13 g protein, 3.9 g fat and 41 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Chickpeas are the legume behind hummus and falafel. They pair plant protein and fiber with a filling, slightly nutty texture.
protein 26%fat 17%carbs 57%
Vitamins and minerals in chickpeas
Per 100 g, the standouts are manganese — 1 mg, 45% of the Daily Value; folate — 172 mcg, 43% of the Daily Value; copper — 0.35 mg, 39% of the Daily Value (#3 of 21 in our grains, beans & sides section).
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin E | 0.35 mg | 0.53 mg | 4% |
| Vitamin K | 4 mcg | 6 mcg | 5% |
| Thiamin (B1) | 0.12 mg | 0.17 mg | 15% |
| Riboflavin (B2) | 0.06 mg | 0.09 mg | 7% |
| Niacin (B3) | 0.53 mg | 0.79 mg | 5% |
| Vitamin B6 | 0.14 mg | 0.21 mg | 12% |
| Folate (B9) | 172 mcg | 258 mcg | 65% |
| Potassium | 291 mg | 437 mg | 9% |
| Calcium | 49 mg | 74 mg | 6% |
| Magnesium | 48 mg | 72 mg | 17% |
| Phosphorus | 168 mg | 252 mg | 20% |
| Iron | 2.9 mg | 4.3 mg | 24% |
| Zinc | 1.5 mg | 2.3 mg | 21% |
| Copper | 0.35 mg | 0.53 mg | 59% |
| Manganese | 1 mg | 1.5 mg | 67% |
| Selenium | 3.7 mcg | 5.6 mcg | 10% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt” (FDC ID 173757, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Chickpeas calories by weight, 50–300 g
150 g of chickpeas has 246 calories and 200 g has 328. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 82 | 4.5 / 1.3 / 14 | 3.8 |
| 100 g | 164 | 8.9 / 2.6 / 27 | 7.6 |
| 150 g — typical serving | 246 | 13 / 3.9 / 41 | 11 |
| 200 g | 328 | 18 / 5.2 / 55 | 15 |
| 250 g | 410 | 22 / 6.5 / 69 | 19 |
| 300 g | 492 | 27 / 7.8 / 82 | 23 |
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Chickpeas: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Canned chickpeas | 115 | 7 / 2.5 / 20 |
| Chickpeas, boiled | 164 | 8.9 / 2.6 / 27 |
| Chickpeas, dry | 378 | 21 / 6 / 63 |
Chickpeas: more nutrition highlights
A 150 g serving 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).
How much movement is one serving?
A 150 g serving 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.
Chickpeas: swaps and alternatives
No need to swap: chickpeas already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 4.8 g (red is over 22.5 g), saturated fat 0.3 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of chickpeas.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Chickpeas | A | 246 | 13 | 11 |
| Tempeh | A | 236 | 24 | 9.3 |
| Pinto Beans | A | 215 | 14 | 14 |
| Pasta | A | 203 | 7.5 | 2.7 |
Chickpeas vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Brown Rice | 123 | 2.7 / 1 / 26 |
| Whole Wheat Pasta | 124 | 5.3 / 0.5 / 29 |
| White Rice | 130 | 2.7 / 0.3 / 28 |
| Black Beans | 132 | 8.9 / 0.5 / 24 |
| Jasmine Rice | 143 | 2.4 / 0.8 / 32 |
| Chickpeas | 164 | 8.9 / 2.6 / 27 |
| Mac and Cheese | 190 | 8 / 8 / 22 |
FAQ
How many calories are in 100 g of chickpeas?
100 g of chickpeas has 164 calories, with 8.9 g protein, 2.6 g fat and 27 g carbohydrates (7.6 g fiber).
How many calories are in a serving of chickpeas?
A 150 g serving has 246 calories: 13 g protein, 3.9 g fat and 41 g carbs.
What are the macros of chickpeas?
Per 100 g: 8.9 g protein, 27 g carbs and 2.6 g fat. By calories that's about 26% protein, 57% carbs and 17% fat.
How long do you have to walk to burn a serving of chickpeas?
About 80 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person — that's the 246 calories in a 150 g serving.
What vitamins and minerals are in chickpeas?
Per 100 g, chickpeas are richest in manganese (1 mg, 45% DV), folate (172 mcg, 43% DV), copper (0.35 mg, 39% DV) — from USDA FoodData Central record 173757.
How much fiber is in chickpeas?
100 g of chickpeas has 7.6 g of fiber; a 150 g serving has 11 g — 44% of the 25 g a day the WHO recommends.
How do the calories in chickpeas change with the type and cooking method?
Per 100 g it ranges from 115 kcal (canned chickpeas) to 378 kcal (chickpeas, dry); chickpeas, boiled is in between, at 164 kcal.
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