Legumes
Chickpeas nutrition facts
A 1 undetermined cup (164 g) serving of chickpeas provides 269 calories, 15 g protein, 45 g carbohydrate, and 4 g fat — about 21% of its calories from protein, 65% from carbohydrate, and 14% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup (164 g) | Per 100 g |
|---|---|---|
| Calories | 269 | 164 |
| Protein | 15 g | 9 g |
| Total carbohydrate | 45 g | 27 g |
| Total fat | 4 g | 3 g |
Vitamins & minerals
Per serving (164 g)
- Vitamin C
- 2.13 mg
- Vitamin A (RAE)
- 1.64 mcg
- Vitamin E
- 0.57 mg
- Vitamin K
- 6.56 mcg
- Thiamin (B1)
- 0.19 mg
- Riboflavin (B2)
- 0.10 mg
- Niacin (B3)
- 0.86 mg
- Vitamin B6
- 0.23 mg
- Folate (DFE)
- 282 mcg
- Magnesium
- 78.7 mg
- Phosphorus
- 276 mg
- Zinc
- 2.51 mg
- Copper
- 0.58 mg
- Manganese
- 1.69 mg
- Selenium
- 6.07 mcg
Photo by Cup of Couple on Pexels
Selecting, storing & prepping chickpeas
- Selecting
- Dried chickpeas are more economical and let you control texture and sodium, but they need an overnight soak; canned chickpeas are ready to use immediately after a rinse to remove excess sodium from the canning liquid.
- Storing
- Dried chickpeas keep about 2-3 years in a sealed container in a cool, dry spot, though older ones take longer to soften when cooked. Cooked or canned chickpeas keep about 5 days refrigerated once opened.
- Prepping
- Rubbing soaked or cooked chickpeas gently between a towel loosens and removes some of their skins, which some people prefer to do for a smoother texture in dishes like hummus.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup (164 g), chickpeas is an excellent source of Manganese, Folate, Copper, Dietary Fiber, Protein, Iron, Zinc, and Phosphorus and a good source of Magnesium, Thiamin, Vitamin B6, Selenium, and Potassium.
% of the FDA Daily Value per 1 undetermined cup (164 g) serving.
Key metrics
Nutrient density
Per 100 kcal, chickpeas delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 88% of foods
- More iron than 85% of foods · 82% of legumes
- More magnesium than 80% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest legumes to chickpeas by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like chickpeas are lower in some essential amino acids. Eating legumes together with grains & starches and nuts & seeds over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in chickpeas?
- A 1 undetermined cup (164 g) serving of chickpeas has about 269 calories. Per 100 g, it has 164 calories — a moderate calorie density.
- How much protein is in chickpeas?
- Chickpeas provides about 15 g of protein per 1 undetermined cup (164 g) serving, which is 29% of the Daily Value — an excellent source.
- What are the macros in chickpeas?
- Per serving, chickpeas has roughly 15 g protein, 45 g carbohydrate, and 4 g fat. By calories, that is 21% protein, 65% carbohydrate, and 14% fat.
- Is chickpeas high in protein?
- Chickpeas has a protein density of about 5.4 g per 100 kcal, and 21% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in chickpeas?
- Per 1 undetermined cup (164 g), chickpeas is a notable source of Manganese, Folate, Copper, Iron, Zinc, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of chickpeas?
- Per 1 undetermined cup (164 g), chickpeas has 269 calories, 15 g protein, 45 g carbohydrate, and 4 g fat, plus notable amounts of Manganese, Folate, Copper, Iron, Zinc, and Phosphorus. See the full nutrition facts label above for every vitamin and mineral.
Use it
More legumes
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 173799 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Chickpeas Nutrition Facts.” https://nutrifactshub.com/foods/chickpeas