White Beans vs Chickpeas: Calories and Nutrition Compared (2026)

Chickpeas have 164 calories and 8.9 g of protein, while white beans have 139 calories and 9.7 g of protein. White beans are lower in calories and higher in protein.

White beans and chickpeas are both nutritious legumes, each with unique benefits. This comparison highlights their nutritional differences per 100 grams to help you make informed dietary choices.

What Is the Difference Between White Beans and Chickpeas?

White beans are a type of legume known for their creamy texture and mild flavor. They are often used in soups, stews, and salads. Chickpeas, also known as garbanzo beans, are a versatile legume with a nutty taste. They are commonly used in dishes like hummus and salads.

White Beans vs Chickpeas: Nutrition Side by Side

The following table provides a side-by-side comparison of white beans and chickpeas based on their nutritional content.

Nutrient (per 100 g)	White beans (cooked)	Chickpeas (cooked)
Calories	139 kcal	164 kcal
Protein	9.7 g	8.9 g
Carbs	25.1 g	27.4 g
Sugar	0.3 g	4.8 g
Fat	0.3 g	2.6 g
Fiber	6.3 g	7.6 g
Sodium	6 mg	7 mg

Which Is Better, White Beans or Chickpeas?

For weight loss: White beans have 139 calories, while chickpeas have 164 calories. Therefore, white beans are lower in calories.

For muscle and protein: White beans contain 9.7 g of protein, compared to chickpeas' 8.9 g. Thus, white beans are higher in protein.

For low-carb or low-sugar: Chickpeas have 27.4 g of carbs and 4.8 g of sugar, while white beans have 25.1 g of carbs and 0.3 g of sugar. White beans are lower in both carbs and sugar.

How to Track White beans and Chickpeas Accurately

It's easy to misjudge portion sizes and macros when comparing legumes, as they can vary significantly. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

White beans have 9.7 g of protein, while chickpeas have 8.9 g. Therefore, white beans have more protein.

Which has fewer calories?

White beans contain 139 calories, whereas chickpeas contain 164 calories. Thus, white beans have fewer calories.

What is the fiber content in each?

White beans contain 6.3 g of fiber, while chickpeas have 7.6 g of fiber. Chickpeas have more fiber.

How much fat is in each?

White beans have 0.3 g of fat, while chickpeas contain 2.6 g of fat. Chickpeas have more fat.

What is the sugar content in each?

White beans have 0.3 g of sugar, and chickpeas have 4.8 g of sugar. White beans have less sugar.

What are the carbohydrate levels?

White beans contain 25.1 g of carbs, while chickpeas contain 27.4 g. Chickpeas have more carbohydrates.

Key Takeaways

• White beans: 139 calories per 100 g.
• Chickpeas: 164 calories per 100 g.
• White beans: 9.7 g of protein per 100 g.
• Chickpeas: 8.9 g of protein per 100 g.
• White beans: 6.3 g of fiber per 100 g.
• Chickpeas: 7.6 g of fiber per 100 g.