Calories in Chickpeas: Full Nutrition Breakdown

Chickpeas, also known as garbanzo beans, are one of the most versatile and widely consumed legumes in the world. A cup of cooked chickpeas delivers about 14.5 grams of protein, 12.5 grams of fiber, and meaningful amounts of folate, iron, phosphorus, and manganese. They are a cornerstone of Mediterranean, Middle Eastern, and Indian cuisines.

Calories by serving size:

Chickpeas are also a good source of manganese, providing about 84% of the daily value per cup. Their relatively higher fat content compared to other beans comes mostly from heart-healthy polyunsaturated and monounsaturated fatty acids.

Frequently Asked Questions (FAQ)

How do chickpeas compare to other beans nutritionally?

Chickpeas are slightly higher in calories and fat than most other common beans, but they also provide a robust amount of protein and fiber. A cup of chickpeas has about 269 calories compared to 227 for black beans or 225 for kidney beans. However, chickpeas have a creamier texture and nuttier flavor that make them incredibly versatile in dishes from salads to curries.

How much protein and fiber do chickpeas have?

One cup of cooked chickpeas provides approximately 14.5 grams of protein and 12.5 grams of fiber. The fiber content alone covers about 45% of the daily recommended intake, while the protein is comparable to roughly two large eggs. This combination makes chickpeas exceptionally satiating.

Are chickpeas good for weight loss?

Chickpeas can be very helpful for weight loss despite being moderately calorie-dense. Their high protein and fiber content promotes feelings of fullness and helps reduce overall calorie intake at meals. Studies have shown that regular legume consumption, including chickpeas, is associated with lower body weight and improved body composition.

Are canned chickpeas as nutritious as dried?

Canned chickpeas retain most of the nutritional value of dried chickpeas that have been home-cooked. The main difference is sodium — canned chickpeas may contain 300–500 mg of sodium per serving, while home-cooked dried chickpeas have virtually none. Rinsing canned chickpeas under water removes a significant portion of the added sodium and makes them a perfectly healthy convenience option.

How do chickpeas compare to hummus in calories?

A cup of cooked chickpeas has about 269 calories, while a cup of hummus contains roughly 400–435 calories due to the added tahini and olive oil. Hummus is more calorie-dense because of these fat-rich ingredients, but it also provides additional healthy fats and micronutrients. If you are watching calories, eating whole chickpeas will be more filling per calorie than hummus.