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How Many Calories in Chickpeas?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 107 kcal | 5.8g |
| 100g | 378 kcal | 20.5g |
| half a can | 454 kcal | 24.6g |
A chickpeas contains 378 calories per 100g. A typical half a can (120g) provides about 454 calories. Chickpeas is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Chickpeas Nutrition Facts
| Nutrient | Per 100g | Per serving (120g) |
|---|---|---|
| Calories | 378 kcal | 454 kcal |
| Protein | 20.5g | 24.6g |
| Carbohydrates | 63.0g | 75.6g |
| of which Sugars | 10.7g | 12.8g |
| Fat | 6.0g | 7.2g |
| of which Saturates | 0.6g | 0.7g |
| Fibre | 12.2g | 14.6g |
| Sodium | 24.0mg | 29mg |
| Potassium | 718.0mg | 862mg |
| Calcium | 57.0mg | 68mg |
| Iron | 4.3mg | 5.2mg |
| Vitamin C | 4.0mg | 4.8mg |
| Vitamin A | 3.0µg | 4µg |
| Selenium | 0.0µg | 0µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (41% DV) — an excellent source
- High in carbohydrates (23% DV) — an excellent source
- High in fibre (44% DV) — an excellent source
- Low in saturated fat (3% DV)
- Low in sodium (1% DV)
- A good source of potassium (15% DV)
- High in iron (24% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 19% DV
- Protein: 41% DV
- Carbohydrates: 23% DV
- Fibre: 44% DV
- Fat: 8% DV
- Saturated fat: 3% DV
- Sodium: 1% DV
- Potassium: 15% DV
- Calcium: 4% DV
- Iron: 24% DV
- Vitamin C: 4% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 15% DV
High-protein options alongside chickpeas
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does chickpeas fit your diet?
High-protein diets
At 20.5g of protein per 100g, chickpeas clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Chickpeas provides 12.2g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in chickpeas per 100g?
Chickpeas (known as garbanzo beans in the US) contains 378 calories per 100g, based on USDA reference data.
Is chickpeas high in calories?
A half a can of chickpeas (120g) has around 454 calories — roughly 23% of a 2,000-calorie daily intake.
Is chickpeas good for weight loss?
Chickpeas is fairly calorie-dense at 378 calories per 100g, so portion size matters when losing weight. A half a can provides about 454 calories.
How much protein is in chickpeas?
Chickpeas contains 20.5g of protein per 100g.
Is chickpeas a good source of fibre?
Yes — chickpeas provides 12.2g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does chickpeas compare to spices, cumin seed?
Chickpeas has 378 calories per 100g, close to spices, cumin seed at 375 — 3 calories more per 100g. See the full macro breakdown above.
How many servings of chickpeas for 20g of protein?
With 20.5g of protein per 100g, you'd need roughly 98g of chickpeas to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to chickpeas by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chickpeas (this page) | 378 kcal | 20.5g | 63.0g | 6.0g |
| Spices, Cumin Seed | 375 kcal | 17.8g | 44.2g | 22.3g |
| Potatoes, Mashed, Dehydrated, Granules without Milk | 372 kcal | 8.2g | 85.5g | 0.5g |
| Soy Flour, Low-fat | 372 kcal | 49.8g | 30.6g | 8.9g |
| Lupins, Mature Seeds, Raw | 371 kcal | 36.2g | 40.4g | 9.7g |
| Papad | 371 kcal | 25.6g | 59.9g | 3.2g |
| Chickpea Flour (besan) | 387 kcal | 22.4g | 57.8g | 6.7g |
More kit for chickpeas tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.