Cooked chickpeas: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: cooked
Cooked chickpeas: 164 kcal, 8.9 g protein, 2.6 g fat and 27.4 g carbohydrate per 100 g. A typical portion is 1 serving (160 g): about 262 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in manganese · 50%
- High in folate · 43%
- High in copper · 39%
- High in fibre · 24%
- High in phosphorus · 24%
- High in iron · 22%
- High in protein · 18%
- Good source of zinc · 16%
| Nutrition | per 100 g | % daily value | portion (160 g) | % daily value |
|---|---|---|---|---|
| Calories | 164 kcal | 8% | 262 kcal | 13% |
| Protein | 8.86 g | 18% | 14.2 g | 28% |
| Fat | 2.59 g | — | 4.14 g | — |
| Carbohydrate | 27.4 g | — | 43.9 g | — |
| Fibre | 7.6 g | 24% | 12.2 g | 39% |
| Sugar(limit) | 4.8 g | 5% | 7.68 g | 9% |
| Saturated fat(limit) | 0.27 g | 1% | 0.43 g | 2% |
| Sodium(limit) | 7 mg | 0% | 11.2 mg | 0% |
| Manganese | 1.03 mg | 50% | 1.65 mg | 80% |
| Folate | 172 µg | 43% | 275 µg | 69% |
| Copper | 0.35 mg | 39% | 0.56 mg | 63% |
| Phosphorus | 168 mg | 24% | 269 mg | 38% |
| Iron | 2.89 mg | 22% | 4.62 mg | 36% |
| Zinc | 1.53 mg | 16% | 2.45 mg | 26% |
| Magnesium | 48 mg | 14% | 76.8 mg | 22% |
| Vitamin B6 | 0.14 mg | 11% | 0.22 mg | 17% |
| Potassium | 291 mg | 10% | 466 mg | 16% |
| Vitamin B1 (thiamine) | 0.12 mg | 10% | 0.19 mg | 16% |
Typical portion: 1 serving, 160 g, about 262 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: garbanzo beans, boiled chickpeas.
About this food: Cooked chickpeas
The figures on this page describe chickpeas that are already boiled and drained, without added salt. That matters, because dry chickpeas roughly double in weight, or a little more, once soaked and cooked, so a gram of dry bean carries far more energy than a gram of cooked one. Log the state you actually weigh: cooked weight with these numbers, or dry weight with a dry-chickpea entry.
Canned chickpeas are cooked already and fit this entry once you drain them. Weigh the beans alone and leave the liquid out of the scale. A 400 g tin usually holds only around 240 g of drained beans, so check the drained weight on the label instead of logging the whole tin. Rinsing them under a tap also washes off some of the salt added in the can.
At home, soak dry chickpeas overnight and simmer them for roughly an hour to an hour and a half, or use a pressure cooker to shorten that a lot. Add salt near the end if you like. Cooked chickpeas keep a few days in the fridge and freeze well in single portions.
The calories of a chickpea dish usually come from what surrounds the beans. Hummus is a good example: tahini and olive oil make a spoonful far denser than plain boiled chickpeas, so log it as its own recipe. A portion of 160 g plain beans has 262 kcal and 14.2 g protein, with 7.6 g of fibre per 100 g.
What it is high and low in
Cooked chickpeas is high in manganese (50%), folate (43%), copper (39%), fibre (24%), phosphorus (24%), iron (22%) and protein (18%) per 100 g (share of the daily reference in brackets). It is a good source of zinc (16%), magnesium (14%), vitamin B6 (11%) and potassium (10%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared cooked chickpeas with the five foods in our table that are closest in composition (Cooked white beans, Cooked kidney beans, Cooked lentils, Boiled green peas and Cooked soybeans), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 5th of 6; Fibre (1 = most): 2nd of 6; Carbohydrate (1 = fewest): 6th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Cooked chickpeas | 164 | 8.9 | 2.6 | 27.4 | 7.6 |
| Cooked white beans | 139 | 9.7 | 0.4 | 25.1 | 6.3 |
| Cooked kidney beans | 127 | 8.7 | 0.5 | 22.8 | 6.4 |
| Cooked lentils | 116 | 9 | 0.4 | 20.1 | 7.9 |
| Boiled green peas | 84 | 5.4 | 0.2 | 15.6 | 5.5 |
| Cooked soybeans | 172 | 18.2 | 9 | 8.4 | 6 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 173757: "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of cooked chickpeas?
164 kcal per 100 g, with 8.9 g protein, 2.6 g fat and 27.4 g carbohydrate. A typical portion (1 serving, 160 g) has about 262 kcal.
How much protein is in cooked chickpeas?
100 g has 8.9 g of protein, which is 18% of a 50 g daily reference, and a typical portion (160 g) has 14.2 g. Protein supplies 21% of its calories.
Which vitamins and minerals does cooked chickpeas contain?
The most per 100 g, as a share of the daily reference: manganese 1.03 mg (50%); folate 172 µg (43%); copper 0.35 mg (39%); phosphorus 168 mg (24%). Every other tracked vitamin or mineral is under 10% or has no USDA value.