Know what’s on your plate
Chickpeas
Calories & nutrition facts
boiled, canned
Nutrition facts
Per 100 g% DV- Calories 98 kcal —
- Protein 7.2 g 14%
- Carbohydrate 8.2 g 3%
- Fat 2.3 g 3%
- Saturated fat 0.3 g 2%
- Fibre 7.8 g 28%
- Sugars 0 g —
- Sodium 155 mg 7%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1.2 µg 0%
- Vitamin C 5.7 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 0.99 mg 7%
- Vitamin K 3.3 µg 3%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.18 mg 1%
- Pantothenic acid (B5) 0.12 mg 2%
- Vitamin B6 0.05 mg 3%
- Biotin (B7) 5 µg 17%
- Folate (B9) 29.1 µg 7%
- Vitamin B12 0 µg 0%
- Choline 42.8 mg 8%
Minerals
- Calcium 43 mg 3%
- Iron 1.3 mg 7%
- Magnesium 32 mg 8%
- Phosphorus 89.5 mg 7%
- Potassium 155 mg 3%
- Zinc 1.3 mg 11%
- Copper 0.29 mg 32%
- Manganese 0.77 mg 33%
- Selenium 5 µg 9%
- Iodine 0 µg 0%
Similar foods
- Dry chickpeas
- Chickpea currycommercial, legumes119 kcal / 100 g
- Kabuli whole chickpeasbeans, dried, boiled in unsalted water129 kcal / 100 g
- Kabuli split chickpeasbeans, dried, boiled in unsalted water114 kcal / 100 g
- Peascanned
- Lentilscanned, drained91 kcal / 100 g
- Chick pea drained122 kcal / 100 g
- Green peascanned, drained64 kcal / 100 g
- Peas chick boiled138 kcal / 100 g
- Green lentilsboiled, canned55 kcal / 100 g
Questions about Chickpeas
Do you need to cook canned chickpeas before eating them?
No: they’re already cooked and safe to eat straight from the tin. Drain and rinse them for salads, or warm them through in a sauce for about 5 minutes.
Should you drain and rinse canned chickpeas?
Drain them for most recipes, then rinse under cold water to remove some of the salty, starchy canning liquid. Keep the liquid, called aquafaba, if you want to whip it as an egg-white substitute or add body to a sauce.
How do you make canned chickpeas crispy in the oven?
Drain and dry them very thoroughly, toss with a little oil and seasoning, then roast in a single layer at 200 °C for about 30–40 minutes, shaking the tray once or twice. They crisp further as they cool.
How long do canned chickpeas last after opening?
Transfer leftovers, with or without their liquid, to a covered container and refrigerate; use within 3–4 days. Don’t store them in the opened tin.
What can you make with canned chickpeas?
Blend them with tahini, lemon juice, garlic and olive oil for hummus, or add them to chana masala, soups and stews. For a quick salad, toss them with chopped tomato, cucumber, herbs and lemon.
Can you use canned chickpeas instead of dried chickpeas?
Yes: one 400 g tin usually gives about 240 g drained chickpeas, roughly the amount made from 100 g dried. Add the canned ones near the end of cooking so they heat through without turning mushy.
Are canned chickpeas as nutritious as dried chickpeas?
Canned chickpeas are ready to eat, while dried chickpeas are measured before soaking and cooking, so the figures per 100 g aren’t a like-for-like comparison. A 100 g portion of canned chickpeas provides 7.2 g protein and 7.8 g fibre.
Can dogs eat chickpeas?
Plain, cooked chickpeas are generally safe for dogs as an occasional small treat, but avoid seasoned chickpeas and dishes containing onion or garlic. Mash them for small dogs to reduce the risk of choking.
Source: Frida (Denmark) 1812 · per 100 g · carbohydrate per EU label, fibre excluded
