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Roasted Chickpeas Calories
High protein and fiber, roasted, vegan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Roasted Chickpeas (120 g) has 456 calories. That works out to 380 calories per 100 g. It contains 72.6 g of carbs, 23.4 g of protein, 7.4 g of fat and 13.2 g of fiber. Its 384 µg of Folate covers 96% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Roasted Chickpeas Nutrition Facts
Selected: 1 cup (medium) · 120 g
456
KCAL / 120G
Carbs
72.6g
· 26% DV
Protein
23.4g
· 47% DV
Fat
7.4g
· 9% DV
Fiber
13.2g
· 47% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 21% · Fat 15%
Roasted Chickpeas nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 456 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 29 mg | 1% |
| Total carbohydrate | 72.6 g | 26% |
| Fiber | 13.2 g | 47% |
| Protein | 23.4 g | 47% |
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 Roasted Chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 456 kcal |
| 2 tablespoon (mini) | 20 g | 76 kcal |
| 1 piece (small) | 30 g | 114 kcal |
| 1 serving (medium) | 40 g | 152 kcal |
| 1 pack (mini) | 50 g | 190 kcal |
| ½ cup (small) | 60 g | 228 kcal |
| 1 piece (large) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
| 1 cup (large) | 180 g | 684 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Roasted Chickpeas
How do you make Roasted Chickpeas crispy in the oven?
To make Roasted Chickpeas crispy, drain cooked chickpeas well and pat them thoroughly dry before adding a little oil and seasoning. Spread them in a single layer and roast, stirring occasionally. Let them cool fully before storing; they crisp up further as they cool.
Why are my Roasted Chickpeas not crunchy?
Roasted Chickpeas are often soft because they went into the oven damp, were crowded on the tray, or were sealed before cooling. Dry them well, leave space between them, and let them cool completely. Moist seasoning can also soften them, so add it after roasting.
Can you make Roasted Chickpeas with canned chickpeas?
Yes, canned chickpeas work well for Roasted Chickpeas. Drain and rinse them, then dry them thoroughly; leftover moisture prevents crisping. Since canned chickpeas may already contain salt, taste them before adding more.
Do you need to remove the skins for Roasted Chickpeas?
No, you do not need to remove the skins to make Roasted Chickpeas. Leaving them on saves time, while removing loose skins can help the chickpeas roast more evenly. Either way, drying them well is more important for a crisp result.
What seasoning is best for Roasted Chickpeas?
Cumin, smoked paprika, garlic powder, and black pepper are popular seasonings for Roasted Chickpeas. Toss them with a little oil before roasting, but add fresh herbs or lemon juice afterward so moisture does not take away their crunch.
How should you store Roasted Chickpeas?
Store Roasted Chickpeas only after they have cooled completely, using an airtight container in a cool, dry place. Humidity makes them lose their crunch. If they soften, spread them on a tray and briefly re-crisp them in the oven.
Should chickpeas be cooked before making Roasted Chickpeas?
Yes, dried chickpeas should be soaked and cooked until tender before you make Roasted Chickpeas. Roasting dried chickpeas without cooking them first can leave them hard inside. Canned chickpeas are already cooked, so they only need draining and drying.
Are Roasted Chickpeas a good snack for weight loss?
Roasted Chickpeas can be a filling snack because they provide protein and fiber, and may be more satisfying than many refined snack foods. Added oil and large portions can increase how much you eat, so they are not a weight-loss food on their own.
Can Roasted Chickpeas replace croutons in a salad?
Yes, Roasted Chickpeas can replace croutons when you want a crunchy salad topping with more protein and fiber. Add them just before serving; dressing and other wet ingredients soften them if they sit together for too long.
Can you eat Roasted Chickpeas every day?
Yes, most people can include Roasted Chickpeas regularly as part of a varied diet. Their fiber can cause gas or bloating if you are not used to legumes, so start with a smaller serving and drink fluids as usual.
Roasted Chickpeas Vitamins & Minerals
Vitamins
Folate
384µg · 96% DV
B1
0.42mg · 35% DV
Biotin
9.6µg · 32% DV
B6
0.54mg · 32% DV
Minerals
Copper
0.72mg · 80% DV
Manganese
1.44mg · 63% DV
Phosphorus
336mg · 48% DV
Potassium ⭐
960mg · 28% DV
Sodium
29mg · 1% DV
Roasted Chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Chickpeas
To burn the 456 calories in 1 cup (medium) (120 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 Roasted Chickpeas?
Roasted Chickpeas are cooked chickpeas baked until dry and crisp, often tossed with a little oil and spices. Chickpeas have long been part of cooking across the Middle East and Mediterranean, while this crunchy preparation is now enjoyed as a snack in many places.
Eat them by the handful, serve them with drinks, or scatter them over soups and salads for extra crunch. They offer plant protein and plenty of fibre; a 100 g portion has 11 g of fibre. For a lighter batch, use just a little oil and season with herbs or spices rather than relying on extra salt.
How Nutritious Is Roasted 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 Roasted 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 Roasted Chickpeas Contain Allergens?
No known major allergens
Which Diets Is Roasted Chickpeas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted Chickpeas Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.56g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.