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Dried chickpeas (raw) Calories
Plant-based protein, fiber, source of folate and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Dried chickpeas (raw) (90 g) has 328 calories. That works out to 364 calories per 100 g. It contains 54.6 g of carbs, 17.4 g of protein, 5.4 g of fat and 15.7 g of fiber. Its 501.3 µg of Folate covers 125% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Dried chickpeas (raw) Nutrition Facts
Selected: ½ cup (medium) · 90 g
328
KCAL / 90G
Carbs
54.6g
· 20% DV
Protein
17.4g
· 35% DV
Fat
5.4g
· 7% DV
Fiber
15.7g
· 56% 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 (raw) nutrition facts table · ½ cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 54.6 g | 20% |
| Fiber | 15.7 g | 56% |
| Protein | 17.4 g | 35% |
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 Dried chickpeas (raw)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 90 g | 328 kcal |
| 1 piece (small) | 10 g | 36 kcal |
| 0.25 cup (small) | 45 g | 164 kcal |
| 1 serving (medium) | 60 g | 218 kcal |
| 100 g | 100 g | 364 kcal |
| 2 serving (large) | 120 g | 437 kcal |
| 1 cup (large) | 180 g | 655 kcal |
| 1 pack (large) | 250 g | 910 kcal |
Calculated from 364 calories per 100 g.
Frequently Asked Questions About Dried chickpeas (raw)
What is kuru leblebi, or Turkish roasted chickpeas?
Kuru leblebi is a traditional Turkish snack made by processing and roasting chickpeas until crisp. It is sold in varieties such as yellow and white leblebi; this is a ready-to-eat snack, not raw dried chickpeas that still need cooking.
How are roasted chickpeas made?
Roasted chickpeas are made by conditioning chickpeas and roasting them, often in several stages, until they become crunchy. Traditional leblebi production takes more than simply putting raw chickpeas in an oven, which is why homemade results can have a different texture.
Are roasted chickpeas a healthy snack?
Roasted chickpeas can be a nourishing snack because they provide plant protein and fiber. Plain versions are different from heavily salted, oil-coated, or sweetened varieties, so the seasoning and coating matter when choosing a snack.
Do roasted chickpeas cause gas?
Yes, roasted chickpeas can cause gas or bloating in some people. Chickpeas contain fermentable carbohydrates and fiber, and a large serving may be harder to tolerate; try a smaller portion and chew it well.
How should you store roasted chickpeas?
Store roasted chickpeas in an airtight container in a cool, dry place. Exposure to moisture makes them lose their crunch, so close the container promptly after serving and avoid leaving them open in humid conditions.
Can you eat the skin on roasted chickpeas?
Yes, the skin on roasted chickpeas is edible and does not need to be removed. If it feels papery or bothers you, rub the chickpeas gently between your hands to loosen some of the skins.
Are roasted chickpeas good for weight loss?
Roasted chickpeas can fit into a weight-loss eating plan because their protein and fiber can make a snack more satisfying. They are easy to eat by the handful, though, so portioning them out is more useful than snacking straight from a large bag.
Do roasted chickpeas raise blood sugar?
Yes, roasted chickpeas can raise blood sugar because they contain carbohydrates, even though their fiber and protein may slow digestion. If you have diabetes, consider the portion alongside the rest of your meal plan and follow your clinician’s advice.
Do roasted chickpeas need to be soaked before eating?
No, ready-to-eat roasted chickpeas do not need soaking. Raw dried chickpeas are different: they need soaking and thorough cooking before eating, so do not treat uncooked dried chickpeas as a crunchy snack.
Why are roasted chickpeas so hard and crunchy?
Roasted chickpeas are hard and crunchy because roasting removes moisture and firms their outer layer. The texture is characteristic of leblebi; if they have gone soft, moisture may have entered the package or storage container.
Dried chickpeas (raw) Vitamins & Minerals
Vitamins
Folate
501.3µg · 125% DV
B1
0.43mg · 36% DV
B5
1.43mg · 29% DV
B6
0.48mg · 28% DV
Minerals
Manganese
1.98mg · 86% DV
Copper
0.59mg · 66% DV
Phosphorus
329mg · 47% DV
Iron
5.58mg · 31% DV
Potassium ⭐
788mg · 23% DV
Sodium
22mg · 1% DV
Dried chickpeas (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried chickpeas (raw)
To burn the 328 calories in ½ cup (medium) (90 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 (raw)?
Kuru leblebi is the Turkish name for roasted chickpeas: chickpeas toasted until dry and crisp, commonly sold plain or salted. They have a nutty, gently roasted flavour and a crunchy bite. In Turkey, they’re a familiar snack with tea, on the go, or between meals; outside Turkey, they also work well as a crunchy snack or a topping for salads and soups. They provide plant-based protein and fibre, making them more substantial than many salty snack foods. For a lighter option, choose an unsalted version, or combine a small handful with dried fruit for a sweet-and-savoury snack.
How Nutritious Is Dried chickpeas (raw)?
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 (raw) 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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Dried chickpeas (raw) 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
Dried chickpeas (raw) Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.26g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 40.5:1
Above the ideal 4:1 (40.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.