Calories in Chickpeas
Cooked chickpeas contain 164 kcal and 9g of protein per 100g, with 8g of fiber. Per cup cooked (164g), 269 kcal — one of the densest plant proteins.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cooked chickpeas (~164g) | 269 | 45 | 15 | 4.2 | 12.5 |
| 100g cooked chickpeas | 164 | 27 | 9 | 2.6 | 8 |
| 1/2 cup cooked | 135 | 23 | 7.5 | 2.1 | 6 |
| 1 cup canned chickpeas (drained) | 245 | 41 | 13 | 3.7 | 11.5 |
| 100g dry chickpeas | 364 | 61 | 19 | 6 | 17 |
| 2 Tbsp hummus (30g) | 50 | 4 | 1.4 | 3 | 1 |
Glycemic index
28
About these numbers
Chickpeas are nutritional powerhouses — 9g protein per 100g cooked, 8g fiber, low GI (28), substantial folate and manganese. The 2014 Sievenpiper meta-analysis on legumes showed regular consumption reduced fasting glucose by 5-6 mg/dL and HbA1c by 0.5%. Per cup, 12.5g of fiber is half of a typical daily target from a single side dish.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in chickpeas?
- 1 cup cooked: 269 kcal with 15g protein and 12.5g fiber. Per 100g cooked: 164 kcal. Canned chickpeas are similar to home-cooked. Dry chickpeas are denser (364 kcal/100g) — they roughly double in weight when cooked.
- Are chickpeas good for weight loss?
- Very good. The combination of low GI, high fiber, and moderate protein creates strong satiety per calorie. The 2014 Li et al. study showed chickpeas in mixed meals reduced subsequent calorie intake by ~12% across the day. For practical weight loss eating: chickpea salads, hummus with vegetables, roasted chickpea snacks are all excellent.
- Are chickpeas diabetes-friendly?
- Excellent. GI of 28 is among the lowest of staples. Per serving, glycemic load is moderate (~12 per cup). The 8g of fiber per 100g slows glucose absorption substantially. For T2D management, chickpeas in regular weekly rotation provide both glucose-stabilising benefits and meaningful satiety.
- Chickpeas vs lentils for protein?
- Similar profiles. Chickpeas: 9g protein, 8g fiber per 100g cooked. Lentils: 9g protein, 8g fiber per 100g cooked. Cooking time differs (chickpeas need overnight soak; lentils don't). Both are excellent plant proteins. Chickpea pasta provides 11g protein per 100g cooked — useful pasta substitute for cut-phase eating.
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