Chickpeas Nutrition Facts: Calories, Protein, and Fiber (USDA Data)

One cup of cooked chickpeas contains 269 calories, 14.5g of protein, 45g of carbs (12g of fiber), and 1.2g of fat. That calorie-to-protein ratio, combined with the legume’s fiber density and low glycemic load, explains why chickpeas are a dietary staple across Mediterranean, Middle Eastern, Indian, and plant-based cuisines.

This guide pulls numbers from USDA FoodData Central (boiled chickpeas, no salt, NDB 16057) and explains why chickpeas earn their nutritional reputation.

Chickpeas Nutrition Facts (per 100g, cooked, boiled, no salt)

Nutrient	Amount	% Daily Value*
Calories	164 kcal	8%
Total Fat	2.6 g	3%
— Saturated Fat	0.3 g	2%
— Monounsaturated Fat	0.6 g	—
— Polyunsaturated Fat	1.2 g	—
Carbohydrates	27.4 g	10%
— Dietary Fiber	7.6 g	28%
— Sugars	4.8 g	—
Protein	8.9 g	18%
Iron	2.4 mg	13%
Magnesium	48 mg	11%
Phosphorus	168 mg	24%
Potassium	363 mg	10%
Zinc	1.5 mg	14%
Folate (B9)	172 µg	43%
Manganese	0.8 mg	35%

*Daily Values based on a 2,000-calorie reference diet (FDA). Individual needs vary.

For one cup (164g of cooked chickpeas), multiply each value by 1.64. For a half cup serving (typical in grain bowls), divide by 2.

The Plant Protein Powerhouse

Chickpeas deliver 8.9g of protein per 100g — more than most legumes except lentils (9.0g) and soybeans (11.0g). The protein is incomplete (low in methionine, an essential amino acid), but pairing chickpeas with grains bridges the gap: chickpea curry with rice, hummus with whole-grain pita, or roasted chickpeas in a quinoa salad all create complete amino acid profiles matching animal protein. One cup supplies roughly 30% of a 2,000-calorie diet’s protein target, making chickpeas viable for vegetarian and vegan athletes when combined with other plant proteins.

Fiber and Blood Sugar Stability

A single cup of cooked chickpeas provides 12.3g of dietary fiber — 49% of the adult daily target. About two-thirds is insoluble fiber (promotes gut motility and stool bulk); one-third is soluble fiber (feeds beneficial bacteria and stabilizes blood glucose). The combination explains why chickpea meals have a low glycemic index (GI ~28, compared to white bread at 75): despite 45g of carbs per cup, the fiber slows glucose absorption, preventing blood sugar spikes. This makes chickpeas suitable for diabetic and prediabetic meal planning, as well as sustained-energy applications like pre-workout meals.

Folate: Pregnancy and DNA Synthesis

Chickpeas are among the highest plant-based folate sources: 172 µg per 100g, or 283 µg per cup — 71% of the Recommended Dietary Allowance for adults (400 µg) and 47% of the increased RDA during pregnancy (600 µg). Folate is critical for DNA synthesis, cell division, and prevention of neural tube defects; pregnant people and those planning pregnancy who avoid animal products should include chickpeas regularly. Studies in the Journal of the Academy of Nutrition and Dietetics (2021) found legumes are among the few plant foods reliably meeting folate needs without fortification.

Iron and Zinc for Plant-Based Eaters

Chickpeas contain 2.4 mg of iron per 100g — 13% of the adult male RDA (8 mg) and 27% of the adult female RDA (9-18 mg depending on age). Plant-based iron (non-heme iron) is less bioavailable than iron from meat (heme iron) — typically absorbed at 2-20% efficiency instead of 15-35% — but pairing chickpeas with vitamin C (lemon juice, tomatoes, peppers) enhances absorption. Zinc content is 1.5 mg per 100g (14% of the adult RDA), also non-heme; zinc deficiency risk is real in plant-exclusive diets consuming only chickpeas and grains.

Canned vs. Dried: What’s the Difference?

Nutritional content: Minimal difference between canned-then-drained and home-cooked dried chickpeas when both are measured on a wet-weight basis (100g cooked = 100g cooked). USDA data shows protein, fiber, and mineral content are virtually identical.

Sodium: Canned unsalted chickpeas contain ~300 mg sodium per 100g (from the can environment), while home-cooked dried chickpeas without added salt contain <20 mg. Anyone on a sodium-restricted diet (e.g., hypertension, heart disease) should drain and rinse canned chickpeas or cook dried from scratch.

BPA and can lining: Canned foods are lined with epoxy resins (typically BPA-based or BPA-free alternatives) to prevent corrosion. BPA at typical dietary exposure levels is considered safe by the FDA, but people consuming canned chickpeas multiple times weekly for years may wish to rotate with dried chickpeas or glass/aseptic packaged options.

Convenience and gas: Canned chickpeas are pre-cooked, eliminating the 45-60 minute cooking time required for dried beans. They also cause less digestive gas — the cooking process breaks down oligosaccharides. Dried chickpeas require soaking (optional, 8-12 hours) and boiling; the longer the cooking time, the more oligosaccharides leach out.

Taste: Dried chickpeas, when cooked fresh, have a slightly firmer, nuttier texture; canned are softer. Flavor difference is negligible for hummus but noticeable in salads or roasted applications.

Hummus, Curry, and Practical Servings

• Hummus: 2 tbsp (32g) of standard hummus delivers ~6g protein, 2g fiber, 100 kcal, plus tahini’s sesame oil and ground chickpea base. As a dip or sandwich spread, hummus extends chickpea protein into convenient portions.
• Curry or stew: 1 cup cooked chickpeas in a tomato-spice base (dhals, curries) pairs high fiber with aromatic compounds (turmeric, cumin) shown in preliminary studies to reduce inflammation. The warm fat from coconut milk or ghee aids absorption of fat-soluble vitamins from spices.
• Roasted snack: Tossing chickpeas with oil and spices, then roasting at 400°F for 20-25 minutes, yields a portable, crunchy snack — 1 cup provides 269 kcal, 14.5g protein, no added sugar. More satiating than grain-based crackers but also calorie-dense.
• Salad or grain bowl: ½ cup chickpeas in a Mediterranean salad with vegetables and olive oil dressing (~200 kcal with dressing, 7g protein) is a common serving that avoids overloading on single-ingredient calories.

When Chickpeas Might Not Fit Your Diet

FODMAP sensitivity (IBS): Chickpeas contain high oligosaccharides (fructans, galacto-oligosaccharides), triggering bloating, gas, and diarrhea in people with IBS. Low-FODMAP diets cap chickpeas at ¼ cup (45g) per sitting. Canned chickpeas, though pre-cooked, still contain oligosaccharides and may need further restriction.

Gout: Chickpeas contain moderate purines (~100-150 mg per 100g), metabolized to uric acid. People with active gout or severe hyperuricemia may need to limit or avoid chickpeas in favor of lower-purine legumes like green lentils or split peas.

Oligosaccharide intolerance (gas, bloating): Even non-IBS individuals new to legumes may experience gas. Gradual introduction (starting with ¼ cup, building to 1 cup over 2-3 weeks), longer cooking times, or soaking and discarding water reduces symptoms.

Allergic reactions: Legume allergies are rare but real, and chickpea allergy can cross-react with pea allergy. Symptoms include oral itch, throat swelling, or anaphylaxis in severe cases.

The Bottom Line

One cup of cooked chickpeas: 269 calories, 14.5g protein, 45g carbs (12g fiber), 172 µg folate, and 2.4 mg iron per 100g. Chickpeas are one of the few plant foods delivering protein, fiber, and micronutrients in calorie-efficient quantities — making them essential for plant-based diets, Mediterranean patterns, and anyone seeking sustained energy without refined carbs. The only barrier is digestive tolerance in new eaters; starting small and gradually increasing intake over weeks neutralizes bloating for most people.