Know what’s on your plate
Chickpeas
Calories & nutrition facts
mature seeds, cooked, boiled, without salt
Nutrition facts
Per 100 g% DV- Calories 164 kcal —
- Protein 8.9 g 18%
- Carbohydrate 20 g 7%
- Fat 2.6 g 3%
- Saturated fat 0.3 g 1%
- Fibre 7.6 g 27%
- Sugars 4.8 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.3 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.35 mg 2%
- Vitamin K 4 µg 3%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.53 mg 3%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.14 mg 8%
- Folate (B9) 172 µg 43%
- Vitamin B12 0 µg 0%
- Choline 42.8 mg 8%
Minerals
- Calcium 49 mg 4%
- Iron 2.9 mg 16%
- Magnesium 48 mg 11%
- Phosphorus 168 mg 13%
- Potassium 291 mg 6%
- Zinc 1.5 mg 14%
- Copper 0.35 mg 39%
- Manganese 1 mg 45%
- Selenium 3.7 µg 7%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 164 | 8.9 g | 20 g | 2.6 g |
| 1 × cup | 164 g | 269 | 15 g | 33 g | 4.2 g |
| 2 × cup | 328 g | 538 | 29 g | 65 g | 8.5 g |
| ½ × cup | 82 g | 134 | 7.3 g | 16 g | 2.1 g |
| 3 × cup | 492 g | 807 | 44 g | 98 g | 13 g |
| 4 × cup | 656 g | 1076 | 58 g | 130 g | 17 g |
Similar foods
- Dry chickpeas
- Chickpea saladwith olive oil, with salt96 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
- Split chickpeaschanna dhal, seed coat removed, raw, dry320 kcal / 100 g
- Chick pea boiled/cooked in water148 kcal / 100 g
- White beansmature seeds, cooked, boiled, without salt139 kcal / 100 g
- Homuswith chickpeas, unsalted275 kcal / 100 g
- Common beanscooked, drained, without oil, without salt133 kcal / 100 g
- Mature seed peassprouted, cooked, boiled, drained, without salt98 kcal / 100 g
Questions about Chickpeas
How do you cook dried chickpeas so they turn tender?
Soak them in plenty of cold water overnight, drain, then simmer in fresh water until creamy inside, usually 60–90 minutes. Add acidic ingredients such as tomatoes only after they are tender, as they can slow softening.
Do tinned chickpeas need cooking?
They are already cooked, so drain and rinse them, then add them straight to salads, curries or soups. For a crisp finish, dry them thoroughly and roast at 200 °C for 25–35 minutes, shaking the tray once.
How should you store cooked chickpeas?
Cool them promptly, then keep them in a covered container in the fridge and use within three to four days. You can freeze drained chickpeas in meal-sized portions; thaw them in the fridge or add them frozen to a simmering stew.
What can you make with chickpeas besides hummus?
Try falafel, chana masala, chickpea curry or a chickpea and vegetable stew. For a quick meal, toss them with chopped tomato, cucumber, parsley, lemon and olive oil.
What can you use instead of chickpeas in a curry?
White beans make a good swap: they hold their shape and have a creamy texture, though they are less firm. Add them near the end if they are already cooked, so they do not break up.
Are chickpeas a good source of fibre?
Yes. A 100 g portion provides 7.6 g of fibre, making chickpeas a source of fibre.
How much protein is in a serving of chickpeas?
A 100 g portion provides 8.9 g of protein. Pair chickpeas with grains such as rice or bread for a filling meal.
Source: USDA FoodData Central 173757 · per 100 g · carbohydrate per EU label, fibre excluded
