Chickpeas
Per serving: 1 cup cooked chickpeas (164g)
About Chickpeas
One cup of cooked chickpeas provides approximately 269 calories, 14.5 grams of protein, 45 grams of carbohydrate, 4.2 grams of fat, and 12.5 grams of fiber. Despite containing a substantial amount of total carbohydrate, their fiber and resistant starch reduce net carbohydrate to about 32.5 grams and contribute to a low glycemic index.
Chickpea nutrition includes folate, manganese, copper, iron, phosphorus, magnesium, zinc, potassium, and vitamin B6. They also provide plant protein and mostly unsaturated fat, making them a useful component of Mediterranean, vegetarian, and vegan eating patterns.
Protein and fiber make chickpeas highly filling, although a full cup may be more than some people need at one meal. Add a half-cup portion to salads, curries, soups, wraps, grain bowls, or hummus and combine it with vegetables for strong satiety and nutrient density.
At-a-Glance Stats
Macronutrient Breakdown
269 kcal
Total calories per 1 cup cooked chickpeas (164g)
Protein
Builds & repairs muscle tissue
29% of typical daily value
Carbohydrates
Primary fuel source for energy
45% of typical daily value
Total Fat
Supports hormones & nutrient uptake
8% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
42% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Chickpeas provide substantial plant protein and can replace part or all of the meat in many meals.
- 2
Their soluble and insoluble fibers support bowel regularity, gut microbial fermentation, and prolonged fullness.
- 3
The combination of fiber, protein, and resistant starch contributes to a low glycemic index.
- 4
Folate supports DNA synthesis, cell division, and normal red-blood-cell formation.
- 5
Magnesium, potassium, and unsaturated fat contribute to the nutrient profile of heart-healthy dietary patterns.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Rinse canned chickpeas thoroughly to reduce surface sodium, or cook dried chickpeas without excessive salt. Increase legume portions gradually and maintain adequate fluid intake if you are not accustomed to their high fiber content.
Diet Compatibility
Frequently Asked Questions
How many calories are in Chickpeas?›
Chickpeas contains 269 calories per 1 cup cooked chickpeas (164g). This includes 14.5g protein (58 kcal), 45g carbohydrates (180 kcal), and 4.2g fat (37.800000000000004 kcal).
How much protein does Chickpeas have?›
Chickpeas provides 14.5g of protein per 1 cup cooked chickpeas (164g). This is considered a moderate-protein food.
Is Chickpeas good for weight loss?›
Magnesium, potassium, and unsaturated fat contribute to the nutrient profile of heart-healthy dietary patterns. With 269 calories per serving, it can fit well within a calorie-controlled diet.