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Sauteed Chickpeas Calories
Plant-based protein, fiber, source of iron and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sauteed Chickpeas (160 g) has 262 calories. That works out to 164 calories per 100 g. It contains 40.8 g of carbs, 12 g of protein, 5.8 g of fat and 10.7 g of fiber. Its 1.6 mg of Manganese covers 68% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sauteed Chickpeas Nutrition Facts
Selected: 1 cup (medium) · 160 g
262
KCAL / 160G
Carbs
40.8g
· 15% DV
Protein
12g
· 24% DV
Fat
5.8g
· 7% DV
Fiber
10.7g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 18% · Fat 20%
Sauteed Chickpeas nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 389 mg | 17% |
| Total carbohydrate | 40.8 g | 15% |
| Fiber | 10.7 g | 38% |
| Protein | 12 g | 24% |
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 Sauteed Chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 262 kcal |
| 1 tablespoon (medium) | 15 g | 25 kcal |
| 1 piece (small) | 50 g | 82 kcal |
| ½ cup (small) | 80 g | 131 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (medium) | 120 g | 197 kcal |
| 1 bottle (large) | 200 g | 328 kcal |
| 1.5 cup (large) | 240 g | 394 kcal |
| 2 cup (extra large) | 320 g | 525 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Sauteed Chickpeas
How do you make sauteed chickpeas?
Sauteed chickpeas are made by cooking cooked chickpeas in a hot pan with a little oil and seasoning. Pat them dry first, then toss them over medium-high heat until the skins are lightly browned and blistered.
Can you make sauteed chickpeas with canned chickpeas?
Yes, canned chickpeas work well for sauteed chickpeas. Drain and rinse them, then dry them thoroughly before adding them to the pan; excess water makes them steam instead of brown.
How do you get sauteed chickpeas crispy?
For crispier sauteed chickpeas, remove as much surface moisture as possible and cook them in a single layer without crowding the pan. They will brown more evenly, though pan-sauteed chickpeas are usually less uniformly crunchy than oven-roasted ones.
Are sauteed chickpeas the same as roasted chickpeas?
No, sauteed chickpeas are cooked in a pan, while roasted chickpeas are baked in an oven. Both can develop browned, crisp skins, but oven-roasted chickpeas tend to dry out more evenly and stay crunchier.
What spices go well with sauteed chickpeas?
Cumin, smoked paprika, garlic, chili, and black pepper all pair well with sauteed chickpeas. Add ground spices near the end of cooking so they flavor the chickpeas without scorching in the hot oil.
Do you need to peel chickpeas for sauteed chickpeas?
No, you do not need to peel chickpeas for sauteed chickpeas. The skins are edible and help the chickpeas brown; peeling them takes extra time and is mainly useful when a particularly smooth texture is wanted.
Why are my sauteed chickpeas not browning?
Sauteed chickpeas often fail to brown because they are wet, the pan is crowded, or the heat is too low. Dry them well, cook in batches if needed, and give them time to brown before stirring.
What can you serve with sauteed chickpeas?
Serve sauteed chickpeas with rice, flatbread, salad, or a yogurt-based sauce. They also make a useful topping for grain bowls and roasted vegetables; add them just before serving if you want them to stay browned.
How long do sauteed chickpeas last in the fridge?
Sauteed chickpeas keep for about 3–4 days in a covered container in the refrigerator. Let them cool before storing, and refrigerate them promptly rather than leaving cooked chickpeas at room temperature for an extended time.
Can you freeze sauteed chickpeas?
Yes, you can freeze sauteed chickpeas in an airtight container, although thawing softens their browned skins. Freeze them once cool and reheat straight from frozen in a pan or oven to improve the texture.
Sauteed Chickpeas Vitamins & Minerals
Vitamins
Folate
100.8µg · 25% DV
B1
0.19mg · 16% DV
Biotin
4µg · 13% DV
B6
0.21mg · 12% DV
Minerals
Manganese
1.57mg · 68% DV
Copper
0.56mg · 62% DV
Phosphorus
269mg · 38% DV
Iron
3.52mg · 20% DV
Sodium
389mg · 17% DV
Potassium ⭐
466mg · 14% DV
Sauteed Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Chickpeas
To burn the 262 calories in 1 cup (medium) (160 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 Sauteed Chickpeas?
Sauteed Chickpeas are cooked chickpeas browned in a pan with a little oil, a straightforward Turkish home-style preparation that can be seasoned in different ways. The chickpeas stay tender inside while their skins turn lightly crisp and toasted, giving them a mild, nutty flavor.
In Turkey, they can be served as a snack with tea, as part of a meze spread, or alongside a meal. Elsewhere, they also make a quick plant-based topping for salads and grain bowls. They provide protein and fiber, making them a satisfying bite. Use just enough oil to coat the chickpeas, then add herbs or spices for flavor.
How Nutritious Is Sauteed 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 Sauteed 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 Sauteed Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
Sauteed Chickpeas Fat Profile
SATURATED
0.64g
MONOUNSATURATED
1.76g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 41.6:1
Above the ideal 4:1 (41.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.