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Chickpeas nutrition facts

A typical portion of chickpeas (1 cup; 164 g, cooked, boiled, without salt) has 270 calories and 15g of protein (USDA FoodData Central). USDA lists 15 descriptions of it: per 100 g they range from 88 calories (mature seeds, canned, solids and liquids) to 378 (mature seeds, raw).

Nutrition Facts

Serving size1 cup (164g)
Amount per serving
Calories270
% Daily Value*
Total Fat 4g5%
Saturated Fat 0g2%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 45g16%
Dietary Fiber 12g45%
Total Sugars 8g
Includes Added Sugars not declared
Protein 15g29%
Vitamin D 0mcg0%
Calcium 80mg6%
Iron 4.7mg26%
Potassium 480mg10%

* 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. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, scaled to the portion. Check the USDA record.

Protein per 100 g
8.9g
more than 50% of 8,218 USDA reference foods
Calories per 100 g
164
more than 46% of reference foods
Sodium per 100 g
7mg
more than 15% of reference foods

1 cup weighs 164 g in USDA's record for Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC 173757); across 11 records of chickpeas USDA weighs it at 164 to 240 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 65% carbohydrate, 14% fat and 21% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Manganese1.7 mg in 1 cup (164 g), 73% of the Daily Value
  • Folate282 µg DFE in 1 cup (164 g), 71% of the Daily Value
  • Copper0.6 mg in 1 cup (164 g), 64% of the Daily Value
  • Zinc2.5 mg in 1 cup (164 g), 23% of the Daily Value
  • Phosphorus276 mg in 1 cup (164 g), 22% of the Daily Value
  • Magnesium79 mg in 1 cup (164 g), 19% of the Daily Value
  • Thiamin0.2 mg in 1 cup (164 g), 16% of the Daily Value
  • Vitamin B60.2 mg in 1 cup (164 g), 13% of the Daily Value
  • Choline70 mg in 1 cup (164 g), 13% of the Daily Value
  • Selenium6.1 µg in 1 cup (164 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 173757), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of chickpeas USDA describes

Raw has the most calories per 100 g (378); the fewest: Solids and liquids (88)

Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197Calories per 100 g by USDA description of chickpeasCooked, boiled, without salt164(garbanzo beans, dry372Raw378Cooked, boiled, with salt164From dried, no added fat163Not further specified211From canned, no added fat146From canned, reduced sodium197
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 15 USDA descriptions of chickpeas, per 100 g
USDA descriptionCaloriesProteinFatSodium
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1648.9 g2.6 g7 mg
Chickpeas, (garbanzo beans, bengal gram), dry37221.3 g6.3 g9 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw37820.5 g6 g24 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt1648.9 g2.6 g243 mg
Chickpeas, from dried, no added fat1638.8 g2.6 g238 mg
Chickpeas, NFSSame values: Chickpeas, from dried, fat added2118.2 g8.9 g222 mg
Chickpeas, from canned, no added fat1468.2 g3.2 g327 mg
Chickpeas, from canned, reduced sodium1977.9 g9.4 g212 mg
Chickpeas, from canned, fat added1977.9 g9.4 g315 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids1397.1 g2.8 g246 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water1387 g2.5 g212 mg
Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed1337 g3.1 g202 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids884.9 g2 g278 mg
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium884.9 g2 g132 mg

Every nutrient in this record (87)

The portion is 1 cup (164 g); % DV is for that portion.

Energy, macronutrients and sugars (14)
NutrientPer portionPer 100 g% DV
Protein14.5 g8.86 g29%
Total lipid (fat)4.25 g2.59 g5%
Carbohydrate, by difference45.0 g27.4 g16%
Ash1.51 g0.92 g
Energy269 kcal164 kcal
Alcohol, ethyl0 g0 g
Water98.7 g60.2 g
Total Sugars7.87 g4.80 g
Fiber, total dietary12.5 g7.60 g45%
Cholesterol0 mg0 mg0%
Fatty acids, total trans0 g0 g
Fatty acids, total saturated0.44 g0.27 g2%
Fatty acids, total monounsaturated0.96 g0.58 g
Fatty acids, total polyunsaturated1.90 g1.16 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca80.4 mg49.0 mg6%
Iron, Fe4.74 mg2.89 mg26%
Magnesium, Mg78.7 mg48.0 mg19%
Phosphorus, P276 mg168 mg22%
Potassium, K477 mg291 mg10%
Sodium, Na11.5 mg7.00 mg0%
Zinc, Zn2.51 mg1.53 mg23%
Copper, Cu0.58 mg0.35 mg64%
Manganese, Mn1.69 mg1.03 mg73%
Selenium, Se6.07 µg3.70 µg11%
Vitamins (24)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE1.64 µg1.00 µg0%
Carotene, beta26.2 µg16.0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.57 mg0.35 mg4%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid2.13 mg1.30 mg2%
Thiamin0.19 mg0.12 mg16%
Riboflavin0.10 mg0.063 mg8%
Niacin0.86 mg0.53 mg5%
Pantothenic acid0.47 mg0.29 mg
Vitamin B-60.23 mg0.14 mg13%
Folate, total282 µg172 µg
Vitamin B-120 µg0 µg0%
Choline, total70.2 mg42.8 mg13%
Vitamin K (phylloquinone)6.56 µg4.00 µg5%
Folic acid0 µg0 µg
Folate, food282 µg172 µg
Folate, DFE282 µg172 µg71%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.14 g0.085 g
Threonine0.54 g0.33 g
Isoleucine0.62 g0.38 g
Leucine1.03 g0.63 g
Lysine0.97 g0.59 g
Methionine0.19 g0.12 g
Cystine0.20 g0.12 g
Phenylalanine0.78 g0.47 g
Tyrosine0.36 g0.22 g
Valine0.61 g0.37 g
Arginine1.37 g0.83 g
Histidine0.40 g0.24 g
Alanine0.62 g0.38 g
Aspartic acid1.71 g1.04 g
Glutamic acid2.54 g1.55 g
Glycine0.61 g0.37 g
Proline0.60 g0.37 g
Serine0.73 g0.45 g
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00.0066 g0.0040 g
SFA 16:00.35 g0.21 g
SFA 18:00.061 g0.037 g
MUFA 18:10.95 g0.58 g
PUFA 18:21.83 g1.11 g
PUFA 18:30.071 g0.043 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.0082 g0.0050 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 173757: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in chickpeas?

270 in 1 cup (164 g) of cooked, boiled, without salt; 88 to 378 per 100 g across USDA's descriptions.

How much protein is in chickpeas?

15g in 1 cup; 8.9 g per 100 g.

How much sodium is in chickpeas?

10mg in 1 cup; 7 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov