Legumes
Chickpeas
Overview
Why eat chickpeas?
Chickpeas pack plant protein, fiber and minerals into one inexpensive ingredient, which is why they anchor everything from hummus to curries and grain bowls. A cooked cup brings about 14.5 g of protein and 12.5 g of fiber, plus standout folate, copper and iron, with almost no sodium when boiled without salt.
Good to know: Canned chickpeas can carry a lot of added sodium, so rinse them well or choose no-salt-added versions; if beans usually leave you gassy, start with a small portion and build up.
Fiber that fills you up
One cooked cup supplies 12.5 g of fiber, 45% of the Daily Value, which supports regular digestion and is linked to steadier blood sugar after meals.
Plant protein for staying power
With 8.86 g of protein per 100 g, chickpeas help build and maintain muscle and make meatless meals genuinely satisfying rather than snack-inducing.
Folate and key minerals
A cup covers 71% of the Daily Value for folate plus 64% for copper and 26% for iron, nutrients your body uses to make and maintain red blood cells.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in chickpeas?
Calories
164kcal
Protein
8.9g
Carbs
27g
Fat
2.6g
Fiber
7.6g
Sugars
4.8g
Minerals
- Calcium49 mg4%
- Iron2.9 mg16%
- Magnesium48 mg11%
- Phosphorus168 mg13%
- Potassium291 mg6%
- Sodium7 mg0%
- Zinc1.5 mg14%
- Copper0.35 mg39%
- Selenium3.7 µg7%
Vitamins
- Vitamin A1 µg0%
- Vitamin C1.3 mg1%
- Vitamin E0.35 mg2%
- Vitamin K4 µg3%
- Thiamin (B1)0.12 mg10%
- Riboflavin (B2)0.06 mg5%
- Niacin (B3)0.53 mg3%
- Vitamin B60.14 mg8%
- Folate172 µg43%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
People asked
Questions about chickpeas
Ask NutriSeek
Questions about chickpeas
Keep exploring
More Legumes
Source: USDA FoodData Central, “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt” (SR Legacy, FDC ID 173757).View the USDA record ↗ (opens in a new tab).