Calories in dry chickpeas.
378 kcal per 100 g.
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw · SR Legacy (2018-04) · USDA FDC 173756
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 378 kcal | 378 kcal |
| Protein | 20.5 g | 20.5 g |
| Carbohydrates | 63 g | 63 g |
| Fat | 6.04 g | 6.04 g |
| Fibre | 12.2 g | 12.2 g |
| Sugars | 10.7 g | 10.7 g |
| Saturated fat | 0.6 g | 0.6 g |
| Sodium | 24 mg | 24 mg |
| Salt (calculated from sodium) | 0.06 g | 0.06 g |
| Vitamin A (RAE) | 3 ug | 3 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg | 0.82 mg |
| Vitamin K (phylloquinone) | 9 ug | 9 ug |
| Vitamin C | 4 mg | 4 mg |
| Thiamin | 0.48 mg | 0.48 mg |
| Riboflavin | 0.21 mg | 0.21 mg |
| Niacin | 1.54 mg | 1.54 mg |
| Vitamin B6 | 0.54 mg | 0.54 mg |
| Folate, total | 557 ug | 557 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 718 mg | 718 mg |
| Calcium | 57 mg | 57 mg |
| Phosphorus | 252 mg | 252 mg |
| Magnesium | 79 mg | 79 mg |
| Iron | 4.31 mg | 4.31 mg |
| Zinc | 2.76 mg | 2.76 mg |
| Selenium | 0 ug | 0 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.66 mg | 0.66 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
Dry chickpeas are 378 kcal per 100 g with 6 g of fat — the fattiest of the dry legumes here, which is why they roast into something crisp and why hummus works. Soaked and boiled they roughly double to two and a half times in weight, giving the cooked row's 164 per 100 g. Roasting reverses it: water leaves, oil usually goes on, and a crunchy chickpea can approach the dry figure again.
Logging this food
A cup of dry chickpeas is 200 g and 756 kcal, which becomes roughly two and a half cups cooked. A tablespoon is 13 g and 47. Canned chickpeas are already cooked and belong against the cooked row, drained — the aquafaba they sit in adds weight without adding much else.
Swaps and alternatives
Dry black beans are 341 kcal per 100 g and dry lentils 352, both a little lighter and both faster to cook — lentils need no soaking at all. Cooked, the ladder is lentils 116, black beans 132, chickpeas 164. If chickpeas are going into hummus, note that hummus is 237 per 100 g, because of the tahini and oil rather than the chickpeas.