Quick Answer: 1 cup of cooked chickpeas weighs about 164 grams. That same cup provides roughly 269 calories, 14.5g of protein, and 12.5g of fiber — one of the more protein- and fiber-dense legumes by volume. Use the calculator below to convert any amount.
Cooked Chickpeas: Cups ↔ Grams Calculator
Type in either box — the other updates automatically. Based on drained, cooked chickpeas; canned chickpeas can weigh slightly differently depending on liquid retained.
Cooked Chickpeas: Cups to Grams Reference Table
| Amount | Weight | Calories |
|---|---|---|
| ¼ cup | ~41g | ~67 kcal |
| ½ cup | ~82g | ~134 kcal |
| 1 cup | ~164g | ~269 kcal |
| 2 cups | ~328g | ~538 kcal |
These figures are for plain cooked or canned chickpeas, drained of liquid, without added oil or seasoning. Keep reading for the dry-to-cooked conversion, full nutrition facts, and how chickpeas compare to other legumes.
Dry vs. Cooked Chickpeas: How Much Do They Expand?
Dry chickpeas absorb a substantial amount of water as they cook, both expanding in volume and increasing in weight. As a practical rule, 1 cup of dry chickpeas (about 200g) yields roughly 3 cups of cooked chickpeas (about 490g) — a weight increase of roughly 2.4–2.5 times the dry weight, similar in scale to how oats gain weight when cooked and somewhat less dramatic than rice’s roughly 3x weight increase.
This matters for recipe planning: if a recipe calls for “1 cup cooked chickpeas” and you’re starting from dry, you only need about ⅓ cup of dry chickpeas (roughly 65g) rather than a full cup.
Canned vs. Home-Cooked Chickpeas
A standard 15-oz (425g) can of chickpeas contains roughly 240–260g of drained chickpeas once the liquid (aquafaba) is removed — close to 1.5 cups. Home-cooked chickpeas from dried beans tend to have a slightly firmer texture and marginally different weight per cup than canned, since canning liquid and processing can affect how much water the beans retain, but the difference is small enough that the 164g/cup figure works reasonably well for either.
1 Cup Cooked Chickpeas: Full Nutrition Facts
| Nutrient | Amount per Cup (164g) |
|---|---|
| Calories | ~269 kcal |
| Protein | ~14.5g |
| Carbohydrates | ~45g |
| Fiber | ~12.5g |
| Fat | ~4g |
| Iron | ~4.7mg |
The fiber content here is particularly notable — 12.5g per cup is close to half the daily recommended intake for many adults, packed into a single serving. Combined with 14.5g of plant protein, chickpeas are one of the more nutritionally complete legumes for a vegetarian or vegan diet.
Practical Examples
A standard homemade hummus recipe calling for “1 can of chickpeas, drained” is using roughly 240–260g, or a little under 1.5 cups. A grain bowl or salad recipe that says “top with ½ cup chickpeas” is adding about 82g and 134 calories — a meaningful protein and fiber boost for relatively few calories, comparable in protein terms to roughly 2 eggs.
If you’re building a structured eating plan, chickpeas can be a useful plant-based protein swap — see our 1500 Calorie Meal Plan for how legumes like this can fit into a calorie-controlled day, or compare against dairy-based protein sources like cottage cheese if you’re mixing protein sources across meals.
Frequently Asked Questions
1 cup of cooked chickpeas weighs approximately 164 grams.
1 cup of cooked chickpeas (164g) contains approximately 269 calories, along with 14.5g of protein and 12.5g of fiber.
About ⅓ cup (roughly 65g) of dry chickpeas yields approximately 1 cup of cooked chickpeas.
A standard 15-oz can of chickpeas contains roughly 240–260g of drained chickpeas, close to 1.5 cups.
1 cup of dry chickpeas weighs approximately 200g and yields about 3 cups once cooked.
1 cup of cooked chickpeas contains approximately 14.5 grams of protein.
Final Answer: How Many Grams in 1 Cup Cooked Chickpeas
1 cup of cooked chickpeas weighs approximately 164 grams, delivering about 269 calories, 14.5g of protein, and 12.5g of fiber — making it one of the more nutritionally dense legumes by volume. If you’re starting from dry chickpeas, about ⅓ cup dry expands to roughly 1 cup cooked, a weight increase of around 2.4–2.5 times. For consistent recipe results, weighing the cooked, drained chickpeas is more reliable than eyeballing a cup measurement.