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Nutrition database · Beans and legumes

Chickpeas (Garbanzo Beans) Nutrition Facts

Half a cup of cooked chickpeas (82 g) has 134 calories, 7.3 g of protein, 6.2 g of fiber and 22.5 g of carbohydrate. The figures are for chickpeas boiled from dry without salt, weighed drained.

Default serving
1/2 cup (82 g)
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Chickpeas Nutrition Facts label

Nutrition Facts 1 serving per container Serving size 1/2 cup (82g) Amount per serving Calories 130 % Daily Value* Total Fat 2g 3% Saturated Fat 0g 1% Trans Fat 0g Cholesterol 0mg 0% Sodium 5mg 0% Total Carbohydrate 22g 8% Dietary Fiber 6g 22% Total Sugars 4g Includes 0g Added Sugars 0% Protein 7g Vitamin D 0mcg 0% Calcium 40mg 3% Iron 2.4mg 13% Potassium 240mg 5% The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. *

FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.

Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.

1/2 cup (82 g)

At a glance

Calories
134
Protein
7.3 g · 15%
Total carbohydrate
22.5 g · 8%
Total fat
2.1 g · 3%
Dietary fiber
6.2 g · 22%
Total sugars
3.9 g · 0%
Sodium
5.7 mg · 0%
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All nutrients for this serving
1/2 cup (82 g)
NutrientPer serving% DV*Per 100 g
Calories and macronutrients
Calories134164
Total fat2.1 g3%2.59 g
Saturated fat0.2 g1%0.27 g
Trans fat0 g0 g
Monounsaturated fat0.5 g0.58 g
Polyunsaturated fat0.9 g1.16 g
Cholesterol0 mg0%0 mg
Sodium5.7 mg0%7 mg
Total carbohydrate22.5 g8%27.4 g
Dietary fiber6.2 g22%7.6 g
Total sugars3.9 g4.8 g
Added sugars0 g0%0 g
Protein7.3 g8.86 g
Vitamins
Vitamin D0 mcg0%0 mcg
Vitamin A0.82 mcg0%1 mcg
Vitamin C1.1 mg1%1.3 mg
Vitamin E0.29 mg2%0.35 mg
Vitamin K3.3 mcg3%4 mcg
Thiamin (B1)0.1 mg8%0.12 mg
Riboflavin (B2)0.05 mg4%0.06 mg
Niacin (B3)0.43 mg3%0.53 mg
Vitamin B60.11 mg7%0.14 mg
Folate (DFE)141 mcg35%172 mcg
Vitamin B120 mcg0%0 mcg
Choline35 mg6%42.8 mg
Minerals
Calcium40 mg3%49 mg
Iron2.4 mg13%2.89 mg
Potassium239 mg5%291 mg
Magnesium39 mg9%48 mg
Phosphorus138 mg11%168 mg
Zinc1.3 mg11%1.53 mg
Copper0.29 mg32%0.35 mg
Manganese0.84 mg37%1.03 mg
Selenium3 mcg6%3.7 mcg
Other
Water49.4 g60.2 g
Caffeine0 mg0 mg
Alcohol0 g0 g

* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.

Chickpeas nutrition by serving size

Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.

ServingWeightCaloriesTotal carbohydrateProteinTotal fatDietary fiberTotal sugars
1 cup164 g26945 g14.5 g4.2 g12.5 g7.9 g
1/2 cup82 g13422.5 g7.3 g2.1 g6.2 g3.9 g
100 g100 g16427.4 g8.9 g2.6 g7.6 g4.8 g

How many calories are in chickpeas?

Half a cup of cooked chickpeas (82 g) has 134 calories. 100 g has 164 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 130.

How much protein is in chickpeas?

Half a cup of cooked chickpeas (82 g) has 7.3 g protein, 15% of the 50 g Daily Value. 100 g has 8.86 g. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.

How much fiber is in chickpeas?

Half a cup of cooked chickpeas (82 g) has 6.2 g of fiber, 22% of the Daily Value. 100 g has 7.6 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.

How many carbs are in chickpeas?

Half a cup of cooked chickpeas (82 g) has 22.5 g total carbohydrate, including 6.2 g dietary fiber and 3.9 g total sugars. Carbohydrate minus fiber is 16.3 g.

How much folate is in chickpeas?

Half a cup of cooked chickpeas (82 g) has 141 mcg of folate, 35% of the Daily Value. 100 g has 172 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.

How much iron is in chickpeas?

Half a cup of cooked chickpeas (82 g) has 2.4 mg of iron, 13% of the Daily Value. 100 g has 2.89 mg. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.

Chickpeas nutrition per 100 grams

100 g of chickpeas has 164 calories, 8.86 g protein, 27.4 g carbohydrate, 7.6 g fiber, 4.8 g sugars and 2.59 g fat.

Where the calories in chickpeas come from

About 65% of the calories in chickpeas come from carbohydrate, 14% from fat and 21% from protein (Atwater factors of 4, 9 and 4 calories per gram).

Chickpeas and garbanzo beans: what this record covers

Chickpeas and garbanzo beans are the same legume, so this page covers both names. The large, pale chickpeas sold dried and canned in US stores are the kabuli type. Desi chickpeas are smaller and darker with a thick seed coat; in India they are split and hulled to make chana dal and ground into besan (gram flour). USDA's record, used here, is for mature chickpeas boiled without salt.

What are chickpeas used for?

  • Hummus. Cooked chickpeas blended with tahini, lemon, garlic and olive oil. Olive Oil · Garlic
  • Falafel. Traditionally made from soaked but uncooked chickpeas, ground with herbs and onion and fried, so it is not interchangeable with this cooked record. Onion
  • Chana masala. Chickpeas simmered in a spiced tomato and onion sauce, served with rice or flatbread. Tomato · Onion · White Rice
  • Roasted chickpeas. Drained chickpeas oven-roasted with oil and seasoning until crisp, which drives off water and concentrates calories per gram. Olive Oil
  • Grain and bean salads. Whole chickpeas tossed with quinoa, cucumber, tomato and spinach. Quinoa · Cucumber · Spinach
  • Aquafaba. The liquid from canned or cooked chickpeas whips like egg white and is used in egg-free meringues and mousses. Egg White · Sugar

Dried vs canned chickpeas

Dried chickpeas take up a lot of water as they soak and simmer, roughly doubling or more in weight. That is why 100 g of dry chickpeas carries far more calories than the 164 calories in 100 g cooked. Always match the record to the state you weigh: this one is cooked.

Canned chickpeas are already cooked and are close to this record once drained, with one exception: most are packed with salt, while this record has only 5.7 mg of sodium per half cup. Draining and rinsing removes part of that salt. A standard can holds about one and a half cups of drained chickpeas.

Labeling hummus or another chickpea product

For hummus, falafel or a chickpea salad, weigh the chickpeas in the state you use them, drained if canned, and enter them with the tahini, oil and other ingredients in the label generator. If you cook dried chickpeas in-house, record the cooked weight or the water gain will throw off every value. For a canned or salted ingredient, use the supplier's sodium rather than this unsalted record. Look up the reference amount for dips, beans or salads in the RACC lookup, and use recipe nutrition to total a batch.

Chickpeas nutrition label for Canada, the EU and the UK

The same serving of chickpeas, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.

Frequently asked questions about chickpeas

How many calories are in 1 cup of chickpeas?
A cup of cooked chickpeas (164 g) has 269 calories, 14.5 g of protein and 12.5 g of fiber.
How many calories are in a can of chickpeas?
A standard can holds about one and a half cups of chickpeas once drained, so roughly one and a half times the 269 calories in a cup. Weigh the drained chickpeas and set the amount above for an exact figure; the liquid is not included.
Chickpeas vs black beans: which is more nutritious?
Gram for gram, chickpeas have more calories and fat, more folate and more iron, while black beans are lower in calories and a little higher in fiber. Per half cup, both meet the FDA "good source" threshold for protein and the "excellent source" threshold for fiber.
Are chickpeas high in calories?
Cooked chickpeas have 164 calories per 100 g, more than most vegetables because they are a starchy legume, and less than nuts or grains measured dry. Most of their calories come from carbohydrate, with fiber making up a sizable share of it.
What is a serving of chickpeas?
This page defaults to 1/2 cup (82 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for chickpeas.
Can I use chickpeas in a Nutrition Facts label calculation?
Yes. Open the generator with chickpeas added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.

Chickpeas compared with other forms

Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:

FormCaloriesProteinTotal fatTotal carbohydrate
ChickpeasChickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1648.86 g2.59 g27.4 g
Canned ChickpeasChickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids884.92 g1.95 g13.5 g
Dry ChickpeasChickpeas (garbanzo beans, bengal gram), mature seeds, raw37820.5 g6.04 g63 g

Often compared or used with chickpeas

More in Beans and legumes

Tools and guides for labeling chickpeas

If you make and sell a product that contains chickpeas, these free tools cover the next steps.

Source and method

Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 173757: "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.

SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗

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Use chickpeas in a recipe