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Dried Chickpeas Calories
Plant-based protein and fiber source, rich in 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 Dried Chickpeas (200 g) has 728 calories. That works out to 364 calories per 100 g. It contains 121.4 g of carbs, 38.6 g of protein, 12 g of fat and 34.8 g of fiber. Its 1114 µg of Folate covers 279% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Dried Chickpeas Nutrition Facts
Selected: 1 cup (medium) · 200 g
728
KCAL / 200G
Carbs
121.4g
· 44% DV
Protein
38.6g
· 77% DV
Fat
12g
· 15% DV
Fiber
34.8g
· 124% 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%
Dried Chickpeas nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 728 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 121.4 g | 44% |
| Fiber | 34.8 g | 124% |
| Protein | 38.6 g | 77% |
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 Dried Chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 728 kcal |
| 1 piece (mini) | 10 g | 36 kcal |
| 0.25 cup (small) | 50 g | 182 kcal |
| 1 serving (small) | 60 g | 218 kcal |
| 100 g | 100 g | 364 kcal |
| ½ cup (medium) | 100 g | 364 kcal |
| 1 serving (medium) | 120 g | 437 kcal |
| 1 serving (large) | 250 g | 910 kcal |
| 2 cup (large) | 400 g | 1456 kcal |
Calculated from 364 calories per 100 g.
Frequently Asked Questions About Dried Chickpeas
How do you cook dried chickpeas?
Rinse the dried chickpeas, soak them until plump, then simmer in fresh water until completely tender. Add acidic ingredients such as tomatoes or lemon after they soften, since acid can slow softening. Use the cooked chickpeas in soups, salads, or hummus.
Do dried chickpeas need to be soaked overnight?
Soaking dried chickpeas before cooking is helpful, but they do not have to soak overnight specifically. Cover them generously with water and leave them until they have expanded and softened; drain and rinse before cooking.
Why are my dried chickpeas still hard after cooking?
Dried chickpeas can stay hard if they are old, cooked in hard water, or exposed to acidic ingredients too early. Keep simmering them in fresh water and add tomatoes or lemon only after the chickpeas are tender.
Can you cook dried chickpeas without soaking them?
Yes, you can cook dried chickpeas without soaking, but they usually take longer and may need more water. Soaking first helps them cook more evenly and makes it easier to tell when they are tender.
Should you throw away the water used to soak dried chickpeas?
Yes, drain and rinse dried chickpeas after soaking, then cook them in fresh water. This removes some of the soluble compounds released into the soaking water and can give the finished chickpeas a cleaner taste.
Does baking soda make dried chickpeas cook faster?
Yes, a small amount of baking soda in the soaking water can help dried chickpeas soften faster. Too much may give them a soapy taste or make them mushy, so drain and rinse the chickpeas before cooking.
How can you make dried chickpeas easier to digest?
Soak dried chickpeas, discard the soaking water, and cook them thoroughly in fresh water to help reduce digestive discomfort. Start with a modest serving if you are not used to legumes; undercooked chickpeas can be particularly difficult to digest.
How should you store dried chickpeas?
Store dried chickpeas in an airtight container in a cool, dry, dark place. Keep moisture out to protect their quality, and discard them if you find mold or signs of insects.
Can you freeze cooked dried chickpeas?
Yes, cooked chickpeas freeze well. Let them cool, portion them into airtight freezer containers, and thaw only what you need for soups, salads, or hummus. Freezing them with a little cooking liquid can help keep them moist.
Do you need to remove the skins from dried chickpeas?
No, you can eat the skins; they soften during cooking and add texture. For especially smooth hummus, rub the cooked chickpeas gently to loosen and remove their skins before blending.
Dried Chickpeas Vitamins & Minerals
Vitamins
Folate
1114µg · 279% DV
Biotin
38µg · 127% DV
B1
0.95mg · 79% DV
B6
1.07mg · 63% DV
Minerals
Copper
1.69mg · 188% DV
Manganese
4mg · 174% DV
Phosphorus
732mg · 105% DV
Iron
12mg · 67% DV
Potassium ⭐
1750mg · 51% DV
Sodium
48mg · 2% DV
Dried Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Chickpeas
To burn the 728 calories in 1 cup (medium) (200 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 Dried Chickpeas?
Dried Chickpeas are mature chickpea seeds that have been dried for storage. They need soaking and thorough cooking before eating, and are a pantry staple in cuisines from the Mediterranean and Middle East to South Asia.
Once cooked, they are tender with a pleasantly firm bite and a mild, nutty flavour. They work well in stews, soups, curries and salads; in many English-speaking kitchens, they are also blended into hummus or roasted for a crisp snack. Dried Chickpeas provide plant-based protein and fibre, and are more energy-dense before cooking than once hydrated. Cook a batch ahead and freeze portions for quick meals, or pair them with vegetables and grains for a filling dish.
How Nutritious Is Dried Chickpeas?
Nutrient density
Very 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 Dried Chickpeas Processed?
NOVA 1
Unprocessed
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 Dried Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Dried 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
✓ Suitable
Low FODMAP
— Not suitable
Dried Chickpeas Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.8g
POLYUNSATURATED
5.4g
Omega 6:3 ratio 38.6:1
Above the ideal 4:1 (38.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.