Know what’s on your plate
Chickpeas
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 378 kcal —
- Protein 20 g 41%
- Carbohydrate 51 g 18%
- Fat 6 g 8%
- Saturated fat 0.6 g 3%
- Fibre 12 g 44%
- Sugars 11 g —
- Sodium 24 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 4 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.82 mg 5%
- Vitamin K 9 µg 8%
- Thiamin (B1) 0.48 mg 40%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 1.5 mg 10%
- Pantothenic acid (B5) 1.6 mg 32%
- Vitamin B6 0.54 mg 31%
- Folate (B9) 557 µg 139%
- Vitamin B12 0 µg 0%
- Choline 99.3 mg 18%
Minerals
- Calcium 57 mg 4%
- Iron 4.3 mg 24%
- Magnesium 79 mg 19%
- Phosphorus 252 mg 20%
- Potassium 718 mg 15%
- Zinc 2.8 mg 25%
- Copper 0.66 mg 73%
- Manganese 4.2 mg 180%
- Selenium 0 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 378 | 21 g | 51 g | 6 g |
| 1 × cup | 200 g | 756 | 41 g | 102 g | 12 g |
| 1 × tbsp | 12.5 g | 47 | 2.6 g | 6.3 g | 0.8 g |
| 2 × cup | 400 g | 1512 | 82 g | 203 g | 24 g |
| ½ × cup | 100 g | 378 | 21 g | 51 g | 6 g |
| 3 × cup | 600 g | 2268 | 123 g | 305 g | 36 g |
| 4 × cup | 800 g | 3024 | 164 g | 406 g | 48 g |
Similar foods
- Dry chickpeas
- Kabuli whole chickpeasbeans, dried, raw320 kcal / 100 g
- Kabuli split chickpeasbeans, dried, raw325 kcal / 100 g
- Split chickpeaschanna dhal, seed coat removed, raw, dry320 kcal / 100 g
- Chickpea flourdefatted320 kcal / 100 g
- Whole Bengal gram287 kcal / 100 g
- Green peadried, grain, raw304 kcal / 100 g
- Mature seed peassprouted, raw124 kcal / 100 g
- Homuswith chickpeas, unsalted275 kcal / 100 g
- Peasshelled, fresh, raw76 kcal / 100 g
Questions about Chickpeas
How do you cook dried chickpeas so they turn tender?
Soak them in plenty of cold water overnight, then drain and simmer in fresh water for about 60–90 minutes, until creamy all the way through. Older chickpeas can take longer; add acidic ingredients such as tomatoes only after they are soft.
Do you need to soak chickpeas before cooking them?
Soaking dried chickpeas overnight shortens cooking and helps them cook evenly. If you forgot, cover them with boiling water for an hour before draining and simmering; canned chickpeas are already cooked and need no soaking.
How do you make crispy roasted chickpeas?
Drain and rinse cooked chickpeas, then dry them very thoroughly with a clean tea towel; loose skins can be rubbed off for extra crispness. Toss with oil and seasoning and roast at 200°C for 30–40 minutes, shaking the tray once or twice.
How do you make smooth hummus with chickpeas?
Blend chickpeas with tahini, lemon juice, garlic and salt, adding cold water a spoonful at a time until the hummus is silky. For an especially smooth result, rub off the chickpea skins first or simmer cooked chickpeas for a few minutes until very soft.
What can you make with the liquid from canned chickpeas?
The liquid, called aquafaba, can be whipped into a foam and used in place of egg white in recipes such as meringues and chocolate mousse. Use it straight from the tin, or reduce it gently if it seems particularly thin.
How should you store cooked chickpeas?
Cool them promptly, then keep them in a covered container in the fridge for up to 3–4 days. Freeze cooked chickpeas in portions, with a little cooking liquid to stop them drying out; thaw them in the fridge or add them straight to soups and stews.
What dishes are chickpeas commonly used in?
Blend them into hummus, shape them into falafel, or simmer them in chana masala, a spiced chickpea curry. They also hold their shape well in soups and salads, especially when you add them near the end of cooking.
Can you eat dried chickpeas without cooking them?
No: dried chickpeas need soaking and thorough cooking before you eat them. Canned chickpeas are already cooked, so you can eat them after draining and rinsing.
Source: USDA FoodData Central 173756 · per 100 g · carbohydrate per EU label, fibre excluded
