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Chickpeas (Cooked) Calories
Plant protein, fiber, source of iron and folate
CALORIES
GI
POTASSIUM
FIBER
Chickpeas (Cooked) Nutrition Facts
Selected: 100 g
164
KCAL / 100G
Carbs
27.4g
· 65%
Protein
8.9g
· 21%
Fat
2.6g
· 14%
Fiber
7.6g
Chickpeas (Cooked) Vitamins & Minerals
Vitamins
Folate
63µg · 16% DV
B1
0.12mg · 10% DV
Biotin
2.6µg · 9% DV
B6
0.14mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
168mg · 24% DV
Zinc
2mg · 18% DV
Iron
3mg · 17% DV
Chickpeas (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chickpeas (Cooked) 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 Chickpeas (Cooked) Contain Allergens?
No known major allergens
Which Diets Is Chickpeas (Cooked) 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
Chickpeas (Cooked) Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.58g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 38.7:1
Above the ideal 4:1 (38.7:1).
Foods Similar to Chickpeas (Cooked)
Chickpeas (Cooked) — Frequently Asked Questions
How can I make cooked chickpeas less likely to cause bloating?
Soaking dried chickpeas well, discarding the soaking water, and cooking them thoroughly may help some people tolerate them better. Starting with smaller portions and using spices like cumin or ginger can also be useful.
How long do cooked chickpeas keep in the fridge?
Cooked chickpeas usually keep for 3 to 4 days in an airtight container in the refrigerator. Let them cool promptly and avoid leaving them at room temperature for long.
Can cooked chickpeas be frozen?
Yes, cooked chickpeas freeze well. Drain and cool them first, then freeze in portions so they are easier to use later.
Are canned chickpeas worse than home-cooked chickpeas?
Not necessarily; both can be nutritious and convenient. The main differences are often sodium level, texture, and preparation time, and rinsing canned chickpeas can reduce some of the salt.
What foods pair well with chickpeas for a balanced meal?
Chickpeas work well with whole grains, vegetables, and healthy fats for a more filling meal. Pairing them with vitamin C-rich foods like lemon, peppers, or tomatoes may also support iron absorption from plant foods.
Are cooked chickpeas better before or after a workout?
They can fit either, but timing matters because their fiber content may feel heavy if eaten too close to exercise. After training, they pair well with other protein- or carbohydrate-rich foods in a recovery meal.
Do chickpeas cause weight gain if you eat them at night?
No single food causes weight gain just because of the time you eat it. Overall intake and portion size matter more, though a large serving late at night may feel heavy for some people.
Why do chickpeas sometimes stay hard even after cooking?
Older chickpeas, hard water, short soaking, or adding acidic ingredients too early can slow softening. Cooking them until tender before adding tomatoes or lemon usually helps.
Should I use the liquid from cooked chickpeas?
It can be used in some recipes, but it is not essential. If you use liquid from canned chickpeas, check the label and keep the sodium content in mind.
Who should be careful with chickpeas?
People with sensitive digestion, IBS, or low tolerance for legumes may do better with small portions at first. Anyone with a legume allergy should also be cautious.
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Nutrition data compiled from USDA FoodData Central and scientific sources.