Chickpea: calories and nutrition facts
100 g of chickpea has 164 kcal. 1 cup, cooked (164 g): 269 kcal.
Chickpea is in the family Legumes. Per 100 g it provides 8.9 g protein, 27.4 g carbohydrates (7.6 g fiber) and 2.6 g fat: about 65% of its calories come from carbohydrates.
What chickpea provides most
- High in folate (vitamin B9): 172 µg per 100 g, 43 % of the Daily Value.
- High in fiber: 7.6 g per 100 g, 27 % of the Daily Value.
- Source of protein: 8.9 g per 100 g, 18 % of the Daily Value.
- Source of iron: 2.9 mg per 100 g, 16 % of the Daily Value.
- Source of zinc: 1.5 mg per 100 g, 14 % of the Daily Value.
- Source of phosphorus: 168 mg per 100 g, 13 % of the Daily Value.
Chickpea per serving
The serving is 1 cup, cooked, 164 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cooked |
|---|---|---|
| Calories | 164 kcal | 269 kcal |
| Protein | 8.9 g | 14.5 g |
| Carbohydrates | 27.4 g | 44.9 g |
| Fiber | 7.6 g | 12.5 g |
| Sugars | 4.8 g | 7.9 g |
| Fat | 2.6 g | 4.2 g |
| Sodium | 7 mg | 11.5 mg |
Chickpea nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 164 kcal | — |
| Protein | 8.9 g | 18 % |
| Total fat | 2.6 g | 3 % |
| Saturated fat | 0.27 g | 1 % |
| Monounsaturated fat | 0.58 g | — |
| Polyunsaturated fat | 1.2 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 27.4 g | 10 % |
| Dietary fiber | 7.6 g | 27 % |
| Total sugars | 4.8 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| 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 % |
| B1 · Thiamin | 0.12 mg | 10 % |
| B2 · Riboflavin | 0.06 mg | 5 % |
| B3 · Niacin | 0.53 mg | 3 % |
| B6 | 0.14 mg | 8 % |
| B9 · Folate | 172 µg | 43 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 49 mg | 4 % |
| Iron | 2.9 mg | 16 % |
| Magnesium | 48 mg | 11 % |
| Phosphorus | 168 mg | 13 % |
| Potassium | 291 mg | 6 % |
| Sodium | 7 mg | 0 % |
| Zinc | 1.5 mg | 14 % |
| Selenium | 3.7 µg | 7 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.04 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other legumes
Of 5 foods in this family on Micela, chickpea ranks 2nd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🫙 Soybean | 172 | 18.2 g |
| 2 | 🟡 Chickpea | 164 | 8.9 g |
| 3 | 🫘 Bean | 132 | 8.9 g |
| 4 | 🟤 Lentil | 116 | 9 g |
| 5 | 🫛 Pea | 81 | 5.4 g |
Among Micela's 180 foods, chickpea is in the top 10 for folate (vitamin B9) (3rd).
Where it comes from
Southeastern Turkey.
Approximate origin, under review.
Frequently asked questions
How many calories does chickpea have?
100 g of chickpea has 164 kcal. 1 cup, cooked (164 g) has 269 kcal.
How much protein does chickpea have?
8.9 g per 100 g; 14.5 g in 1 cup, cooked.
How many carbs does chickpea have?
27.4 g of carbohydrates per 100 g, of which 7.6 g is fiber and 4.8 g sugars.
What vitamins and minerals does chickpea have?
The ones it provides most per 100 g, by Daily Value: folate (vitamin B9), 43 %; fiber, 27 %; protein, 18 %; iron, 16 %.
Where does chickpea come from?
Southeastern Turkey. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 16057 · Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt · Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
One serving (1 cup, cooked) is about 13% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers