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Coated chickpeas Calories
Crunchy snack, legume-based, energy-dense
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Coated chickpeas (30 g) has 129 calories. That works out to 430 calories per 100 g. It contains 18.6 g of carbs, 4.2 g of protein, 3.9 g of fat and 2.4 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Coated chickpeas Nutrition Facts
Selected: 1 serving (medium) · 30 g
129
KCAL / 30G
Carbs
18.6g
· 7% DV
Protein
4.2g
· 8% DV
Fat
3.9g
· 5% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 13% · Fat 28%
Coated chickpeas nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 129 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 4.2 g | 8% |
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 Serving of Coated chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 129 kcal |
| 1 piece (mini) | 3 g | 13 kcal |
| 1 tablespoon (small) | 12 g | 52 kcal |
| 1 ounce (medium) | 28 g | 120 kcal |
| 10 piece (medium) | 30 g | 129 kcal |
| 1 pack (small) | 40 g | 172 kcal |
| 1 cup (small) | 55 g | 237 kcal |
| 1 pack (large) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Coated chickpeas
What are coated chickpeas?
Coated chickpeas are roasted chickpeas covered with an outer layer; the Turkish snack fındık kaplı leblebi uses a hazelnut-containing coating. The coating’s exact ingredients and texture can vary by maker, so the name alone does not describe every version.
How are coated chickpeas made?
Coated chickpeas are made by covering roasted chickpeas with a mixture that forms an outer layer. For the hazelnut-coated Turkish variety, the chickpeas are coated with a hazelnut-containing mixture; recipes and commercial methods vary, but the chickpeas need to be dry for the coating to adhere.
Why does the coating fall off coated chickpeas?
The coating can fall off coated chickpeas if the chickpeas are damp, the layer has not set, or the snack has been handled roughly. Keeping them dry and storing them in a sealed container helps protect the coating.
How do coated chickpeas differ from plain roasted chickpeas?
Coated chickpeas have an outer layer that changes their flavour and texture, while plain roasted chickpeas have no coating. The coating may also make the snack more energy-dense, so they are not always interchangeable as a simple crunchy topping or snack.
How should coated chickpeas be stored to stay crunchy?
Store coated chickpeas in an airtight container in a cool, dry place. Moisture softens the coating and reduces the crunch, so avoid leaving the pack open or storing the snack near a source of steam.
Can you make coated chickpeas at home?
Yes, you can make coated chickpeas at home, though getting an even coating to stick can take some trial and error. Start with fully cooled, dry roasted chickpeas, coat them evenly, and let the outside set before storing.
What can you eat with coated chickpeas?
Coated chickpeas work as a crunchy snack on their own or alongside fruit, and the hazelnut-coated Turkish variety can also be served with tea. Their pronounced coating means they may overpower delicate dishes, so use them sparingly as a salad topping.
Are coated chickpeas a healthy snack?
Coated chickpeas provide chickpeas and a crunchy texture, but the coating makes them more energy-dense than plain roasted chickpeas. They can fit into a snack routine; pairing a modest amount with fruit adds variety without relying on the coated snack alone.
Do coated chickpeas cause weight gain?
Coated chickpeas do not cause weight gain by themselves, but their crunchy texture can make it easy to keep eating them. Portion some into a bowl instead of snacking from a large bag, where it is harder to notice how much you have eaten.
Can people with diabetes eat coated chickpeas?
People with diabetes can eat coated chickpeas, but the coating’s carbohydrates can affect blood glucose. The amount and what else is eaten with them matter, so people who use glucose-lowering medication should account for the snack within their individual meal plan.
Coated chickpeas Vitamins & Minerals
Vitamins
Folate
25.5µg · 6% DV
Biotin
1.8µg · 6% DV
B1
0.05mg · 4% DV
B6
0.07mg · 4% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.1mg · 11% DV
Phosphorus
72mg · 10% DV
Magnesium
23mg · 5% DV
Sodium
96mg · 4% DV
Potassium ⭐
108mg · 3% DV
Coated chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coated chickpeas
To burn the 129 calories in 1 serving (medium) (30 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 Coated chickpeas?
Coated chickpeas are roasted chickpeas covered with hazelnut, bringing together the legume’s crisp bite and the nut’s rich flavour. This style of leblebi is associated with Turkey, where roasted chickpeas come in many varieties and are commonly enjoyed as a snack.
Have them by themselves, with tea, or as a crunchy nibble to share; they also travel well. Although chickpeas provide some protein and fibre, the coating makes this an energy-dense snack: per 100 g, it has 14 g of protein and 8 g of fibre. For a lighter snack, serve a small handful alongside fresh fruit.
How Nutritious Is Coated chickpeas?
Nutrient density
Medium
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
Medium
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 Coated chickpeas Processed?
NOVA 3
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 Coated chickpeas Contain Allergens?
Contains these allergens:
Which Diets Is Coated chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coated chickpeas Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.23g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 48:1
Above the ideal 4:1 (48:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.