Chickpeas
How Many Calories in Chickpeas? Nutrition Facts and Benefits
Chickpeas (garbanzo beans) are a nutrient-dense legume with a mild, nutty flavor. A staple of Middle Eastern, Mediterranean, and South Asian cuisines, they can be enjoyed in salads, soups, stews, curries, hummus, and as a roasted snack. Available dried or canned, chickpeas provide a hearty texture and are valued for their plant-based protein and fiber.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 164 kcal | 27.4 g | 8.9 g | 2.6 g | 7.6 g | 7 mg |
| 2 | 1 serving (200 g) | 328 kcal | 54.8 g | 17.8 g | 5.2 g | 15.2 g | 14 mg |
Health Benefits of Chickpeas
- Rich in plant-based protein and dietary fiber, supporting fullness and muscle maintenance.
- Provides key micronutrients like folate, iron, magnesium, potassium, and B vitamins.
- Supports steady blood sugar thanks to a low glycemic index and soluble fiber.
- May promote heart health by helping improve cholesterol levels.
- Prebiotic fibers support a healthy gut microbiome and digestion.
Chickpea Consumption Tips
- Rinse canned chickpeas to reduce sodium and improve digestibility; choose low-sodium options when possible.
- Soak dried chickpeas 8–12 hours and cook until tender for optimal texture and nutrient availability.
- Season with spices like cumin, paprika, garlic, and lemon; make hummus with tahini and olive oil for balanced fats.
- Pair with whole grains (e.g., brown rice, quinoa) to complement the amino acid profile.
- Roast in the oven or air fryer with minimal oil for a crunchy, high-fiber snack.