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Garlic chickpeas Calories
A fiber- and plant-protein-rich chickpea dish flavored with garlic.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Garlic chickpeas (164 g) has 271 calories. That works out to 165 calories per 100 g. It contains 45.1 g of carbs, 14.6 g of protein, 4.3 g of fat and 12.5 g of fiber. Its 1.7 mg of Manganese covers 73% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Garlic chickpeas Nutrition Facts
Selected: 1 cup (medium) · 164 g
271
KCAL / 164G
Carbs
45.1g
· 16% DV
Protein
14.6g
· 29% DV
Fat
4.3g
· 6% DV
Fiber
12.5g
· 45% 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%
Garlic chickpeas nutrition facts table · 1 cup (medium) (164 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 271 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 394 mg | 17% |
| Total carbohydrate | 45.1 g | 16% |
| Fiber | 12.5 g | 45% |
| Protein | 14.6 g | 29% |
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 Garlic chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 164 g | 271 kcal |
| 1 tablespoon (small) | 15 g | 25 kcal |
| 4 tablespoon (small) | 60 g | 99 kcal |
| ½ cup (half) | 82 g | 135 kcal |
| 100 g | 100 g | 165 kcal |
| 1 serving (medium) | 180 g | 297 kcal |
| 1.5 cup (large) | 246 g | 406 kcal |
| 1 serving (large) | 250 g | 413 kcal |
| 1 bottle (medium) | 330 g | 545 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Garlic chickpeas
How do you make garlic chickpeas?
Garlic chickpeas are made by warming cooked chickpeas with garlic, oil, and seasonings. Briefly cook the garlic without browning it, add the chickpeas and a splash of water, then heat until the flavors come together. Finish with lemon or herbs if you like.
Can you make garlic chickpeas with canned chickpeas?
Yes, canned chickpeas work well for garlic chickpeas. Drain and rinse them first, then add them to the garlic mixture and heat just until hot; prolonged cooking can make the already-soft chickpeas break apart.
Can you roast garlic chickpeas until they are crispy?
Yes, garlic chickpeas can be roasted until crisp if you dry the chickpeas thoroughly and coat them lightly with oil. Add fresh minced garlic near the end of roasting, or use garlic powder before baking, since fresh garlic can burn and turn bitter.
Should you use fresh garlic or garlic powder in garlic chickpeas?
Both work in garlic chickpeas, but they give different results. Fresh garlic tastes sharper and is best briefly sautéed or added near the end, while garlic powder coats the chickpeas evenly and is less likely to burn during roasting.
What can you serve with garlic chickpeas?
Garlic chickpeas pair well with rice, flatbread, roasted vegetables, or a fresh salad. For a fuller meal, serve them over grains with a spoonful of yogurt or a lemony sauce; their savory garlic flavor also works as a side dish.
How do you keep garlic chickpeas from turning mushy?
To keep garlic chickpeas from turning mushy, use well-drained chickpeas and heat them gently rather than stirring constantly. If making a roasted version, dry the chickpeas thoroughly before cooking and avoid crowding the pan so moisture can escape.
How long do garlic chickpeas last in the fridge?
Garlic chickpeas keep for about three days in a sealed container in the refrigerator. Cool them promptly after cooking, and reheat only the portion you plan to eat; roasted chickpeas will lose their crispness as they sit.
Can you freeze garlic chickpeas?
Yes, cooked garlic chickpeas can be frozen in an airtight container. Thaw them in the refrigerator and reheat gently on the stove; the chickpeas may be softer afterward, so frozen leftovers are better suited to bowls, soups, or stews than to a crispy snack.
Do garlic chickpeas cause gas?
They can: chickpeas contain fermentable carbohydrates that cause gas or bloating for some people. Rinsing canned chickpeas, soaking and rinsing dried chickpeas, and cooking them until tender may make them easier to tolerate.
Can you eat garlic chickpeas cold?
Yes, garlic chickpeas can be eaten cold, especially when served in a salad or grain bowl. Let them cool safely after cooking and refrigerate them; if they were roasted for crispness, expect them to soften as they cool and sit.
Garlic chickpeas Vitamins & Minerals
Vitamins
Folate
282.08µg · 71% DV
B1
0.2mg · 17% DV
Biotin
4.1µg · 14% DV
B6
0.23mg · 14% DV
Minerals
Manganese
1.69mg · 73% DV
Copper
0.57mg · 63% DV
Phosphorus
276mg · 39% DV
Iron
4.76mg · 26% DV
Sodium
394mg · 17% DV
Potassium ⭐
477mg · 14% DV
Garlic chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garlic chickpeas
To burn the 271 calories in 1 cup (medium) (164 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 Garlic chickpeas?
Garlic chickpeas are cooked chickpeas seasoned with garlic, made in many home kitchens across Mediterranean and Middle Eastern food traditions. Recipes vary: the garlic may be cooked with the chickpeas or stirred through afterward, sometimes with herbs or lemon.
The chickpeas are soft and substantial, while garlic brings a savoury, pungent edge. Serve them warm as a side, or at room temperature in a salad or as part of a mezze-style spread; they also make an easy topping for toast or grain bowls. Chickpeas provide both plant protein and fibre, so the dish can help make a meal more filling. Use a light hand with oil and add lemon or fresh herbs for brightness.
How Nutritious Is Garlic 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 Garlic 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 Garlic chickpeas Contain Allergens?
No known major allergens
Which Diets Is Garlic 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
Garlic chickpeas Fat Profile
SATURATED
0.44g
MONOUNSATURATED
0.89g
POLYUNSATURATED
1.97g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.