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Canned boiled chickpeas Calories
Plant-based protein and fiber source, convenient and quick, suitable for vegans and vegetarians
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Canned boiled chickpeas (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 23.8 g of carbs, 7.6 g of protein, 2.3 g of fat and 6.6 g of fiber. Its 0.2 mg of Copper covers 24% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Canned boiled chickpeas Nutrition Facts
Selected: ½ cup (medium) · 120 g
144
KCAL / 120G
Carbs
23.8g
· 9% DV
Protein
7.6g
· 15% DV
Fat
2.3g
· 3% DV
Fiber
6.6g
· 24% 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%
Canned boiled chickpeas nutrition facts table · ½ cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 23.8 g | 9% |
| Fiber | 6.6 g | 24% |
| Protein | 7.6 g | 15% |
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 ½ Cup of Canned boiled chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 120 g | 144 kcal |
| 1 piece (mini) | 10 g | 12 kcal |
| 2 tablespoon (small) | 30 g | 36 kcal |
| 0.25 cup (small) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 cup (large) | 240 g | 288 kcal |
| 1 can (whole) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Canned boiled chickpeas
Do you need to rinse canned boiled chickpeas?
Yes, drain and rinse canned boiled chickpeas under cool water before using them. Rinsing removes much of the canning liquid, which can taste starchy or salty, and helps chickpeas work better in salads and other cold dishes.
Are canned boiled chickpeas already cooked?
Yes, canned boiled chickpeas are fully cooked and ready to eat. You can add them straight to a salad or warm them in a dish; for soups and stews, stir them in near the end so they do not turn mushy.
Can you make hummus with canned boiled chickpeas?
Yes, canned boiled chickpeas make convenient hummus. Drain and rinse them, then blend with tahini, lemon juice, and garlic until smooth; add a little water as needed to get the texture you want.
What can you do with the liquid from canned boiled chickpeas?
The liquid from canned boiled chickpeas can be used as aquafaba. It can foam when whipped and is useful in some vegan recipes as an egg-white substitute, including meringues and mayonnaise-style sauces.
Can you roast canned boiled chickpeas until crispy?
Yes, canned boiled chickpeas can be roasted, although they may be less crisp than dried chickpeas cooked at home. Drain, rinse, and dry them very thoroughly before roasting so surface moisture does not slow browning.
Can you freeze canned boiled chickpeas after opening?
Yes, canned boiled chickpeas freeze well. Drain and rinse them, let them dry, and freeze in a sealed container or freezer bag; their texture may soften after thawing, so they are especially useful in soups and stews.
How should you store an opened can of boiled chickpeas?
Transfer opened canned boiled chickpeas to a covered container and refrigerate them rather than leaving them in the can. Use them within about 3–4 days, and discard them if they develop an unusual smell or appearance.
Are canned boiled chickpeas different from dried chickpeas?
Yes, the main difference is convenience: canned boiled chickpeas are already cooked, while dried chickpeas need soaking and cooking. Canned ones may also contain added salt, so rinsing them can reduce some of the salty canning liquid.
Do you need to peel canned boiled chickpeas for hummus?
No, peeling canned boiled chickpeas is optional. Leaving the skins on is quicker and still makes good hummus; removing them can produce a smoother texture, especially if you want a particularly silky dip.
Are canned boiled chickpeas healthy to eat regularly?
Yes, canned boiled chickpeas can be a practical part of regular meals, providing plant-based protein and fiber. Rinse them if you want to remove some of the canning liquid, and use them in place of less filling refined-carb sides.
Canned boiled chickpeas Vitamins & Minerals
Vitamins
Folate
50.4µg · 13% DV
Biotin
3µg · 10% DV
B1
0.07mg · 6% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.36mg · 16% DV
Phosphorus
92mg · 13% DV
Sodium
288mg · 13% DV
Potassium ⭐
144mg · 4% DV
Canned boiled chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned boiled chickpeas
To burn the 144 calories in ½ cup (medium) (120 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 Canned boiled chickpeas?
Canned boiled chickpeas are chickpeas that have been cooked and packed ready to use. Chickpeas have a long place in Middle Eastern and Mediterranean cooking, and the canned version makes this staple convenient for quick meals around the world.
Their texture is tender and slightly creamy, with a mild, nutty flavour. Use them in salads, soups and curries, or blend them into hummus; draining and rinsing first gives them a fresher taste and lets you control the seasoning. They provide plant-based protein and fibre, making them a useful foundation for meat-free meals. For a lighter dish, toss them with crunchy vegetables, herbs and lemon, or add a modest portion to a grain bowl.
How Nutritious Is Canned boiled 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 Canned boiled 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 Canned boiled chickpeas Contain Allergens?
No known major allergens
Which Diets Is Canned boiled chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Canned boiled chickpeas Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.