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Boiled white chickpeas Calories
Rich in fiber, plant protein, and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled white chickpeas (164 g) has 269 calories. That works out to 164 calories per 100 g. It contains 45 g of carbs, 14.5 g of protein, 4.2 g of fat and 12.5 g of fiber. Its 1.7 mg of Manganese covers 73% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Boiled white chickpeas Nutrition Facts
Selected: 1 cup (medium) · 164 g
269
KCAL / 164G
Carbs
45g
· 16% DV
Protein
14.5g
· 29% DV
Fat
4.2g
· 5% DV
Fiber
12.5g
· 45% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 21% · Fat 14%
Boiled white chickpeas nutrition facts table · 1 cup (medium) (164 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 269 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 45 g | 16% |
| Fiber | 12.5 g | 45% |
| Protein | 14.5 g | 29% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled white chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 164 g | 269 kcal |
| 2 tablespoon (small) | 30 g | 49 kcal |
| ½ cup (half) | 82 g | 134 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (medium) | 150 g | 246 kcal |
| 1 can (medium) | 240 g | 394 kcal |
| 1.5 cup (large) | 246 g | 403 kcal |
| 1 serving (large) | 250 g | 410 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Boiled white chickpeas
How long do boiled white chickpeas last in the fridge?
Boiled white chickpeas usually keep for 3–4 days in a covered container in the refrigerator. Store them with a little of their cooking liquid to prevent drying, and discard them if they develop an off smell, sliminess, or visible mold.
Can you freeze boiled white chickpeas?
Yes, boiled white chickpeas freeze well. Let them cool, drain them, and pack meal-sized portions in airtight containers or freezer bags. Thaw them in the refrigerator or add them straight to soups and stews while cooking.
Do boiled white chickpeas cause gas?
Yes, boiled white chickpeas can cause gas or bloating in some people because they contain fermentable carbohydrates. Draining and rinsing them may help, as can starting with a small serving and increasing it gradually.
Can you make hummus with boiled white chickpeas?
Yes, boiled white chickpeas make hummus. Blend them with tahini, lemon juice, garlic, and olive oil until smooth; removing the chickpea skins first can give the dip a silkier texture, but it is optional.
Do you need to peel boiled white chickpeas?
No, you do not need to peel boiled white chickpeas; the skins are edible. Removing them is mainly useful when you want exceptionally smooth hummus, while leaving them on works well for salads, soups, and other dishes.
Can you eat boiled white chickpeas cold?
Yes, you can eat boiled white chickpeas cold if they have been stored safely in the refrigerator. Add them to salads, grain bowls, or dips; do not eat them if they have been left at room temperature for an extended period.
How do you use boiled white chickpeas in a recipe?
Boiled white chickpeas can go into salads, soups, curries, stews, and dips. Since they are already cooked, add them late in the cooking process when a recipe needs only warming, so they retain their shape instead of turning mushy.
Can boiled white chickpeas replace canned chickpeas?
Yes, boiled white chickpeas can replace canned chickpeas in most recipes. Drain them first if the recipe calls for drained canned chickpeas, and use a similar volume; the texture can vary depending on how tenderly they were cooked.
Are boiled white chickpeas good for weight loss?
Boiled white chickpeas can fit into a weight-loss meal because their fiber and protein help make meals more filling. They are not a weight-loss food by themselves, so use them in place of less filling ingredients rather than simply adding them to a meal.
Can people with diabetes eat boiled white chickpeas?
Yes, people with diabetes can often include boiled white chickpeas, but they still provide carbohydrates that affect blood glucose. Pairing them with non-starchy vegetables and accounting for the portion in the meal can help; individual plans may differ.
Boiled white chickpeas Vitamins & Minerals
Vitamins
Folate
282.08µg · 71% DV
B1
0.19mg · 16% DV
B6
0.23mg · 14% DV
B5
0.47mg · 9% DV
Minerals
Manganese
1.69mg · 73% DV
Copper
0.58mg · 64% DV
Phosphorus
276mg · 39% DV
Iron
4.74mg · 26% DV
Potassium ⭐
477mg · 14% DV
Sodium
11mg · 0% DV
Boiled white chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled white chickpeas
To burn the 269 calories in 1 cup (medium) (164 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled white chickpeas?
Boiled white chickpeas are dried chickpeas cooked in water until tender. They are a familiar ingredient across Middle Eastern and Mediterranean cuisines, and are now used in kitchens around the world. Their mild, nutty flavour and soft, slightly floury texture make them easy to serve on their own or add to other dishes.
They work well in stews, soups, salads and grain bowls; in Turkey, they are also served in chickpea stew alongside rice. They provide plant protein and fibre, with 7.6 g of fibre per 100 g. Pair them with vegetables, herbs and lemon for a fresh, satisfying meal, or keep the seasoning simple when adding them to a strongly flavoured dish.
How Nutritious Is Boiled white chickpeas?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled white chickpeas Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled white chickpeas Contain Allergens?
No known major allergens
Which Diets Is Boiled white chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled white chickpeas Fat Profile
SATURATED
0.44g
MONOUNSATURATED
0.95g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.