Nutrition for Chickpeas (cooked)

Calories, Protein, Vitamins and More


image of chickpeas source

Chickpeas Nutrition Summary

One cup of cooked chickpeas (164 grams or 0.4 lb) contains 269 calories and 14.5 grams of protein. Chickpeas consists of 60% water, 27% carbohydrates, 9% protein, and 3% fat.

Chickpeas are an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of magnesium, Vitamin B6, zinc, choline, manganese, copper, phosphorus and selenium.

In one cup of cooked chickpeas:

  • Calories: 269
  • Protein: 14.5 g
  • Sugar: 7.9 g
  • Dietary fiber: 12.5 g
  • Fat: 4.2 g, (Saturated: 0.4 g)
  • Sodium: 11.5 mg
There is no significant amounts of cholesterol in chickpeas.

See the Chickpeas Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Chickpeas , mature seeds, cooked, boiled, without salt.

Calories in Chickpeas

Chickpeas have 269 calories per cup or 164 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

65 percent of calories in chickpeas are from carbohydrates, 21% of calories are from protein and 14% of calories are from fat.

Calories from Carbs

The majority, or 65% of the calories in cooked chickpeas are from carbohydrates. The carbs in chickpeas are mostly in the form of dietary fiber and sugar (61% and 39%). An excellent high-fiber food, a single cup of chickpeas contains 50% of recommended daily values or 12.5 grams of dietary fiber.

  • Dietary fiber: 12.5 g
  • Sugar: 7.9 g
There is no significant amounts of starch in chickpeas.

Calories from Fat

About 14% the calories in cooked chickpeas are from fat. Chickpeas have a moderate amount of total fat, with 4.2 grams or 7% of recommended daily values per cup. It also is cholestrol free. Most of the fat in chickpeas are healthier unsaturated fats:

  • Total fat: 4.2 g
  • Saturated fat: 0.4 g
  • Monounsaturated fat: 1 g
  • Polyunsaturated fat: 1.9 g
There is no significant amounts of cholestrol in chickpeas.

Omega-6 in Chickpeas

A good source of omega-6 fatty acids, every cup of chickpeas contain a total of 1.8 grams of omega-6. In addition, a large portion of the omega-6 in chickpeas come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.83 g

Calories Similar to Chickpeas

Some other legume or legume products with similar calories to chickpeas by weight:

Protein in Chickpeas

An excellent source of protein, a single cup of chickpeas contains 29% of recommended daily values or 14.5 grams of protein. In addition, chickpeas contain significant amounts of all 9 essential amino acids.

  • Protein: 14.53 g
  • Tryptophan: 0.14 g
  • Threonine: 0.54 g
  • Isoleucine: 0.62 g
  • Leucine: 1.03 g
  • Lysine: 0.97 g
  • Methionine: 0.19 g
  • Phenylalanine: 0.78 g
  • Valine: 0.61 g
  • Histidine: 0.4 g

Protein Similar to Chickpeas

Some other legume or legume products with similar amounts of protein to chickpeas by weight:

Vitamins and Minerals in Chickpeas

An good source of many nutrients, cooked chickpeas contain abundant amounts of calcium, iron, potassium and folate. In fact, a single cup of chickpeas contains 71% of recommended daily values or 282.1 ug of folate. Also an excellent source of iron, a single cup of chickpeas contains 26% of recommended daily values or 4.7 mg of iron.

Vitamins in chickpeas (1 cup):
  • Vitamin a: 1.6 ug
  • Thiamin: 0.2 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.9 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 2.1 mg
  • Vitamin e: 0.6 mg
  • Folate: 282.1 ug
  • Vitamin k: 6.6 ug
Minerals in chickpeas (1 cup):
  • Calcium: 80.4 mg
  • Potassium: 477.2 mg
  • Iron: 4.7 mg
  • Magnesium: 78.7 mg
  • Zinc: 2.5 mg
  • Selenium: 6.1 ug
  • Phosphorus: 275.5 mg
  • Copper: 0.6 mg
  • Manganese: 1.7 mg
  • Choline: 70.2 mg
There is no significant amounts of pantothenic acid or vitamin b12 in chickpeas.

Similar to Chickpeas for Folate (Vit B9)

Here are some other legume or legume products with similarly abundant amounts of folate (Vit B9) to chickpeas:

Flavonoids and Carotenoids in Chickpeas [3]

Chickpeas contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of chickpeas:

  • beta-carotene: 26 ug

Chickpeas Nutrition Chart

Chickpeas:

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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Chickpeas in Cooking

Chickpeas are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of chickpeas.

Friends and Relatives of Chickpeas

Foods commonly cooked with chickpeas: Other similar relatives:


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