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Roasted Chickpeas Calories
High in protein and fiber, healthy snack
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Roasted Chickpeas (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 18 g of carbs, 5.9 g of protein, 1.9 g of fat and 3.8 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Roasted Chickpeas?
Roasted chickpeas are dried chickpeas cooked until crisp, a snack found in Turkey and across parts of the Middle East and South Asia. They’re sold plain or seasoned, and can be made at home with cooked chickpeas roasted until their skins turn crisp.
Their nutty, toasted flavour and crunchy texture make them easy to snack on by the handful; they’re also sprinkled over salads or served alongside drinks. They provide plant protein and fibre, making them a more filling choice than many light snacks. For a simple option, choose a lightly seasoned variety or toss them with spices at home.
Roasted Chickpeas Nutrition Facts
Selected: 100 g
380
KCAL / 100G
Carbs
60g
· 22% DV
Protein
19.5g
· 39% DV
Fat
6.2g
· 8% 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 64% · Protein 21% · Fat 15%
Roasted Chickpeas Vitamins & Minerals
Vitamins
Folate
180µg · 45% DV
B1
0.36mg · 30% DV
B6
0.5mg · 29% DV
Biotin
7µg · 23% DV
Minerals
Copper
1mg · 111% DV
Manganese
1mg · 43% DV
Phosphorus
190mg · 27% DV
Zinc
2mg · 18% DV
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.
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 380 calories in 100 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.
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
0.6g
MONOUNSATURATED
1.5g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 83.3:1
Above the ideal 4:1 (83.3:1).
Compare Roasted Chickpeas
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Frequently Asked Questions About Roasted Chickpeas
How do you make Roasted Chickpeas crispy in the oven?
Dry the chickpeas thoroughly before roasting them. Spread them in a single layer so moisture can escape, and let them cool uncovered after baking; they often crisp further as they cool. Add delicate seasonings after roasting to keep them from burning.
Why are my Roasted Chickpeas not crunchy?
Roasted Chickpeas usually stay soft when they retain too much moisture or are crowded on the pan. Pat them dry, roast them in a single layer, and allow them to cool completely before sealing them in a container.
Do you need to remove the skins from Roasted Chickpeas?
No, you do not need to remove the skins from Roasted Chickpeas. The skins are edible and can become crisp during roasting, though removing loose skins may help the chickpeas dry and brown more evenly.
Can you make Roasted Chickpeas from canned chickpeas?
Yes, canned chickpeas work for Roasted Chickpeas. Drain and rinse them, then dry them very well before roasting; their moisture makes thorough drying especially important if you want a crisp result.
Should you season Roasted Chickpeas before or after roasting?
Add sturdy seasonings such as salt or dry spices before roasting, but add delicate herbs or easily scorched powders afterward. A light coating of oil can help spices stick, while too much seasoning moisture may soften the finished chickpeas.
How should you store Roasted Chickpeas so they stay crunchy?
Store Roasted Chickpeas in a completely cool, airtight container in a dry cupboard. Trapped steam makes them soft, so never seal them while warm; refrigeration can also expose them to moisture and reduce their crunch.
Can you make Roasted Chickpeas in an air fryer?
Yes, an air fryer can roast chickpeas until crisp. Dry them first, arrange them without crowding, and shake the basket during cooking so they brown evenly; check them often because small batches can cook quickly.
Are Roasted Chickpeas a good snack for weight loss?
Roasted Chickpeas can be a filling snack because they contain protein and fiber. They are easy to eat by the handful, though, so portion them into a small bowl rather than snacking straight from a large bag.
Do Roasted Chickpeas cause gas?
They can cause gas or bloating, especially in people sensitive to chickpeas. Chickpeas contain fermentable carbohydrates and fiber; start with a small serving and eat slowly if they tend to upset your stomach.
Can you re-crisp soft Roasted Chickpeas?
Yes, you can often restore some crunch by spreading soft Roasted Chickpeas on a baking sheet and heating them briefly until dry. Let them cool uncovered before tasting, since they crisp more as they cool.
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Nutrition data compiled from USDA FoodData Central and scientific sources.