1 cup (medium) of Chickpeas (164 g) has 269 calories. That works out to 164 calories per 100 g. It contains 44.9 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 28 (low), so it raises blood sugar slowly.

What is Chickpeas?

Chickpeas are the edible seeds of a legume, with a long history across the Middle East, the Mediterranean and South Asia. They are sold dried or ready-cooked and are often simmered until tender. Their mild, nutty flavour and creamy yet substantial texture make them easy to use in many kinds of cooking.

They appear in hummus and stews, in South Asian chana masala, and tossed into salads; roasting them makes a crunchy snack. Chickpeas provide plant-based protein and fibre, with 7.6 g of fibre per 100 g. Keep cooked chickpeas on hand to add substance to soups or grain bowls, or pair them with vegetables and herbs for a lighter meal.

Chickpeas Nutrition Facts

Selected: 100 g

164

KCAL / 100G

Carbs

27.4g

· 10% DV

Protein

8.9g

· 18% DV

Fat

2.6g

· 3% DV

Fiber

7.6g

· 27% 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%

Chickpeas Vitamins & Minerals

Vitamins

Folate

172µg · 43% DV

0.12mg · 10% DV

Biotin

2.6µg · 9% DV

0.14mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

168mg · 24% DV

Zinc

2mg · 18% DV

Iron

3mg · 17% DV

How Nutritious Is Chickpeas?

Nutrient density

High

78/ 100

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

67/ 100

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.

Chickpeas Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chickpeas

To burn the 164 calories in 100 g:

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chickpeas 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 Chickpeas Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Chickpeas 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).

Compare Chickpeas

🥣vs🥣

Chickpeas vs Green Lentils (Boiled)48 kcal more per 100 g

→🥣vs🌱

Chickpeas vs Edamame43 kcal more per 100 g

→🥣vs🫘

Chickpeas vs White Beans37 kcal more per 100 g

→🥣vs🍲

Chickpeas vs Bean Stew with Meat44 kcal more per 100 g

→

Foods Similar to Chickpeas

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Chickpeas

How do you cook dried chickpeas?

Rinse and sort dried chickpeas, soak them if you have time, then drain and cover with fresh water. Simmer on the stove or use a pressure cooker until the centers are tender; add acidic ingredients such as tomatoes after they soften.

Do chickpeas need to be soaked before cooking?

No, chickpeas do not have to be soaked, but unsoaked ones take longer to cook and may soften less evenly. Soaking helps them cook more predictably; a pressure cooker is a convenient option when you have not soaked them.

Why are my chickpeas still hard after cooking?

Chickpeas often stay hard because they are old, the cooking water is very hard, or acidic ingredients were added too early. Keep simmering them in fresh water until tender, and add tomatoes, lemon, or vinegar afterward.

Can you eat chickpeas straight from the can?

Yes, canned chickpeas are already cooked and can be eaten straight from the can after draining. Rinsing them under water can remove some of the salty canning liquid and makes them easy to add to salads, soups, or wraps.

Do chickpeas cause gas, and how can you reduce it?

Yes, chickpeas can cause gas because their fermentable carbohydrates are broken down by gut bacteria. Soak dried chickpeas, discard the soaking water, rinse them, and cook them thoroughly; starting with smaller portions may also help.

Are chickpeas and garbanzo beans the same thing?

Yes, chickpeas and garbanzo beans are two names for the same legume. “Chickpea” is common in British English, while “garbanzo bean” is widely used in the United States; both names refer to the same beige, round seed.

Can you eat chickpeas raw?

No, dried chickpeas should not be eaten raw; they are hard and need to be thoroughly cooked before eating. Fresh green chickpeas are different and can be eaten raw, while canned chickpeas are already cooked and ready to eat.

How do you make crispy roasted chickpeas?

For crispy roasted chickpeas, drain and dry cooked chickpeas very well, then toss them with a little oil and seasoning. Spread them in a single layer and roast until crisp, allowing them to cool before storing so trapped steam does not soften them.

How long do cooked chickpeas last, and can you freeze them?

Cooked chickpeas keep for a few days in a sealed container in the refrigerator. Yes, they freeze well: portion them into airtight containers or freezer bags, with a little cooking liquid if you want to help preserve their texture.

Are chickpeas good for blood sugar?

Chickpeas can fit into a blood-sugar-conscious meal because their fiber and protein slow digestion compared with many refined starches. Pair a moderate portion with vegetables and other protein sources; if you use glucose-lowering medication, follow your clinician’s individual guidance.

Have another question about Chickpeas?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026