Chickpeas: Calories, Nutrition Facts, and Health Benefits (2026)

Chickpeas provide 269 calories and are rich in protein, offering 14.5 g per 1 cup cooked. They also contain 12.5 g of fiber, contributing to digestive health, and provide 2.1 mg of vitamin C, which is 2% of the daily value.

This page explores the nutritional profile of chickpeas, focusing on their benefits per 1 cup cooked and per 100 g. It also examines their suitability for various dietary goals and their glycemic impact.

Chickpeas Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for chickpeas, highlighting key vitamins and minerals.

Values are for 1 cup cooked (164 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	269	164	13%
Protein	14.5 g	8.9 g	29%
Carbohydrates	44.9 g	27.4 g	16%
Fiber	12.5 g	7.6 g	45%
Sugar	7.9 g	4.8 g	-
Fat	4.2 g	2.6 g	5%
Vitamin C	2.1 mg	1.3 mg	2%
Potassium	477 mg	291 mg	10%
Iron	4.74 mg	2.89 mg	26%
Folate	282 mcg	172 mcg	71%
Magnesium	79 mg	48 mg	19%

About 65% of chickpeas calories come from carbohydrates, 21% from protein and 14% from fat.

Chickpeas by Health Goal

Chickpeas are evaluated based on common dietary goals, providing insight into their overall health benefits.

Goal	Rating	Why
Weight loss	Fair	269 calories per serving with 12.5 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 9 per serving
Immunity	Fair	Provides 2.1 mg vitamin C (2% DV)
Digestion	Excellent	12.5 g fiber per serving supports regularity
Heart health	Excellent	Potassium (477 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (14.5 g) than most plant foods

Chickpeas and Blood Sugar

Glycemic index: 28. Glycemic load: 9 per serving.

Chickpeas has a glycemic index of about 28 and a glycemic load of around 9 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Chickpeas Compares to Other Legumes

The comparison table illustrates how chickpeas stack up against other legumes in terms of nutritional content.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Chickpeas	164	8.9	7.6	27.4
Black Beans	132	8.9	8.7	23.7
Lentils	116	9.0	7.9	20.1
Kidney Beans	127	8.7	6.4	22.8

Chickpeas Myths, Checked

Chickpeas and garbanzo beans are different , False. They are the same bean; garbanzo is just the Spanish-derived name.

Canned chickpeas are unhealthy , Misleading. They are convenient and nutritious; rinsing removes much of the added sodium.

How to Track Chickpeas

Legumes roughly double or triple in weight as they cook, so a cup of cooked chickpeas is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log chickpeas accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of chickpeas?

One cup of cooked chickpeas contains 269 calories, making them a nutritious addition to meals without excessive caloric intake.

Is chickpeas good for weight loss?

Chickpeas can support weight loss due to their high fiber content of 12.5 g per cup, which promotes satiety and helps control hunger.

Can people with diabetes eat chickpeas?

With a glycemic index of about 28, chickpeas can be a suitable choice for people with diabetes, as they have a low glycemic load of about 9.

How much protein is in chickpeas?

Chickpeas are a good source of protein, providing 14.5 g per cup, which can help meet daily protein requirements for various dietary needs.

Is chickpeas high in sugar?

Chickpeas contain 7.9 g of sugar per cup, which is relatively low compared to many other carbohydrate sources, making them a healthy option.

Are chickpeas good for you?

Chickpeas are beneficial for health, offering essential nutrients like iron (4.74 mg), folate (282 mcg), and magnesium (79 mg), contributing to overall well-being.

Key Takeaways

• Chickpeas contain 269 calories per cup cooked.
• They provide 14.5 g of protein per serving.
• Each cup has 12.5 g of fiber, aiding digestion.
• Chickpeas offer 2.1 mg of vitamin C (2% DV).
• They have a low glycemic index of about 28.
• Chickpeas are rich in iron, folate, and magnesium.