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Speckled chickpeas Calories
High in plant protein, fiber, and folate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Speckled chickpeas has 378 calories. It contains 63 g of carbs, 20.5 g of protein, 6 g of fat and 12.2 g of fiber. Its 557 µg of Folate covers 139% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Speckled chickpeas Nutrition Facts
Selected: 100 g
378
KCAL / 100G
Carbs
63g
· 23% DV
Protein
20.5g
· 41% DV
Fat
6g
· 8% DV
Fiber
12.2g
· 44% 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%
Speckled chickpeas nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 63 g | 23% |
| Fiber | 12.2 g | 44% |
| Protein | 20.5 g | 41% |
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 Serving of Speckled chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 378 kcal |
| 1 tablespoon (small) | 12 g | 45 kcal |
| 0.25 cup (quarter) | 50 g | 189 kcal |
| 1 serving (small) | 60 g | 227 kcal |
| 100 g | 100 g | 378 kcal |
| ½ cup (half) | 100 g | 378 kcal |
| 1 cup (large) | 200 g | 756 kcal |
| 1 pack (large) | 500 g | 1890 kcal |
| 1 pack (extra large) | 1000 g | 3780 kcal |
Calculated from 378 calories per 100 g.
Frequently Asked Questions About Speckled chickpeas
How do you cook speckled chickpeas?
Rinse speckled chickpeas, soak them if possible, then simmer in fresh water until completely tender. Their cooking time varies with age and storage, so test a few beans rather than relying only on a timer.
Do speckled chickpeas need to be soaked overnight?
No, speckled chickpeas can be cooked without an overnight soak, but they will usually take longer to soften. Soaking them first, then draining and rinsing, makes cooking more predictable and can help reduce compounds that contribute to gas.
Are speckled chickpeas different from regular chickpeas?
Speckled chickpeas are distinguished by their mottled appearance; they are still chickpeas and can be used in many of the same dishes. Color, size, and texture may vary by variety, so follow the tenderness of the beans when cooking.
Can you make hummus with speckled chickpeas?
Yes, speckled chickpeas work in hummus. Cook them until very soft and blend with tahini, lemon, and other usual ingredients; their skins or darker flecks may make the finished hummus less uniformly pale.
Can speckled chickpeas be used in falafel?
Yes, speckled chickpeas can be used for falafel, but use the preparation method in your recipe. Traditional falafel often starts with soaked, uncooked chickpeas rather than cooked ones, which helps the mixture hold together when fried.
Can you eat the skin on speckled chickpeas?
Yes, the skin on speckled chickpeas is edible, so peeling them is unnecessary for most meals. Removing the skins after cooking can make hummus smoother, but it takes extra time and is mainly a texture preference.
Do speckled chickpeas cause bloating?
They can cause gas or bloating in some people because chickpeas contain fermentable carbohydrates. Soaking, discarding the soak water, rinsing well, and cooking until fully tender may make them easier to tolerate.
Can cooked speckled chickpeas be frozen?
Yes, cooked speckled chickpeas freeze well. Drain and cool them, then freeze in meal-size portions with a little cooking liquid or without it; thaw them in the refrigerator or add them directly to soups and stews.
How can you tell if dried speckled chickpeas are still good?
Good dried speckled chickpeas should be firm, dry, and free of insects, dampness, or a musty smell. Very old beans may remain hard even after lengthy cooking, so discard any that show signs of moisture or spoilage.
Are speckled chickpeas a good choice for blood sugar management?
They can fit into a blood-sugar-conscious meal, but speckled chickpeas still contain carbohydrates. Their fiber and protein can slow digestion; pair a measured portion with vegetables and other foods that suit your individual plan.
Speckled chickpeas Vitamins & Minerals
Vitamins
Folate
557µg · 139% DV
B1
0.48mg · 40% DV
B5
1.59mg · 32% DV
B6
0.54mg · 32% DV
Minerals
Manganese
2.03mg · 88% DV
Copper
0.66mg · 73% DV
Phosphorus
252mg · 36% DV
Zinc
3.43mg · 31% DV
Potassium ⭐
718mg · 21% DV
Sodium
24mg · 1% DV
Speckled chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Speckled chickpeas
To burn the 378 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.
What is Speckled chickpeas?
Speckled chickpeas are a variety of chickpea with a naturally mottled skin, sold dried and usually soaked before cooking until tender. They have a mild, nutty flavour and a creamy interior that holds its shape well, making them useful in stews, soups, salads and blended dips.
They fit easily into everyday cooking, from Mediterranean-style dishes to hearty soups and grain bowls. Speckled chickpeas are filling and provide plant protein and fibre; a 100 g portion has 12.2 g of fibre. For a lighter meal, simmer them with plenty of vegetables and herbs, or toss them with lemon, greens and a modest amount of olive oil.
How Nutritious Is Speckled 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 Speckled 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 Speckled chickpeas Contain Allergens?
No known major allergens
Which Diets Is Speckled 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
Speckled chickpeas Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.38g
POLYUNSATURATED
2.73g
Omega 6:3 ratio 24.5:1
Above the ideal 4:1 (24.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.