Calories in cooked chickpeas.
164 kcal per 100 g.
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt · SR Legacy (2018-04) · USDA FDC 173757
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 164 kcal | 164 kcal |
| Protein | 8.86 g | 8.86 g |
| Carbohydrates | 27.4 g | 27.4 g |
| Fat | 2.59 g | 2.59 g |
| Fibre | 7.6 g | 7.6 g |
| Sugars | 4.8 g | 4.8 g |
| Saturated fat | 0.27 g | 0.27 g |
| Sodium | 7 mg | 7 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | 1 ug | 1 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg | 0.35 mg |
| Vitamin K (phylloquinone) | 4 ug | 4 ug |
| Vitamin C | 1.3 mg | 1.3 mg |
| Thiamin | 0.12 mg | 0.12 mg |
| Riboflavin | 0.06 mg | 0.06 mg |
| Niacin | 0.53 mg | 0.53 mg |
| Vitamin B6 | 0.14 mg | 0.14 mg |
| Folate, total | 172 ug | 172 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 291 mg | 291 mg |
| Calcium | 49 mg | 49 mg |
| Phosphorus | 168 mg | 168 mg |
| Magnesium | 48 mg | 48 mg |
| Iron | 2.89 mg | 2.89 mg |
| Zinc | 1.53 mg | 1.53 mg |
| Selenium | 3.7 ug | 3.7 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.35 mg | 0.35 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Chickpeas roughly double to two-and-a-half times in weight when soaked and boiled, which takes the dry figure of 378 kcal per 100 g down to 164 cooked. The calories in the pot are unchanged; they are spread over more grams of water. Roasting them for a snack reverses this — water leaves, oil often goes on, and a crunchy chickpea can approach 400 kcal per 100 g again.
Logging this food
A cup of cooked chickpeas is 164 g and 269 kcal. Canned chickpeas are cooked; weigh them drained, not with the liquid (aquafaba adds weight, not calories). If you log hummus, log hummus — it carries tahini and oil, at 237 kcal per 100 g, and is not the same food as the chickpeas in it.
Swaps and alternatives
For fewer calories per gram, lentils (116 kcal) or black beans (132) at similar protein. For more protein per calorie at similar bulk, cooked lentils again. In a salad, 100 g of chickpeas swapped for 100 g of cooked quinoa saves little; swapped for cucumber, tomato or greens it saves almost all of it.