Quick Answer: 100g cooked chickpeas nutrition comes to about 164 calories, 8.9g of protein, 27.4g of carbs, 7.6g of fiber, and 2.6g of fat. That’s a little under two thirds of a cup. Chickpeas are also rich in folate, manganese, and iron. Use the calculator below to check any portion.
🫘 Cooked Chickpeas Nutrition Calculator
Based on USDA values for chickpeas boiled without salt. Canned, drained chickpeas are slightly lower in calories.
100g Cooked Chickpeas Nutrition Facts
| Nutrient | Per 100g Cooked | % Daily Value |
|---|---|---|
| Calories | 164 kcal | 8% |
| Protein | 8.9g | 18% |
| Carbohydrates | 27.4g | 10% |
| Fiber | 7.6g | 27% |
| Sugar | 4.8g | – |
| Fat | 2.6g | 3% |
| Folate | 172mcg | 43% |
| Manganese | 1.03mg | 45% |
| Iron | 2.9mg | 16% |
| Magnesium | 48mg | 11% |
Keep reading for what 100g of cooked chickpeas looks like, how they compare with dry and canned chickpeas, and how they fit into plant-based meals.
How Much Is 100g of Cooked Chickpeas?
A cup of cooked chickpeas weighs about 164g, so 100g is a little under two thirds of a cup, as covered in our guide to how many grams in 1 cup of cooked chickpeas. A standard 15 oz can holds about 250g once drained, so 100g is about two fifths of a can. You'd get 100g cooked from roughly 40 to 45g of dried chickpeas, since they more than double in weight as they absorb water. Our guide to chickpeas dry vs cooked weight covers that conversion in detail.
Cooked vs Canned vs Dry Chickpeas
| Per 100g | Calories | Protein | Fiber |
|---|---|---|---|
| Home-cooked (boiled) | ~164 | ~8.9g | ~7.6g |
| Canned, drained | ~140 | ~7.5g | ~6.5g |
| Dry (uncooked) | ~378 | ~20.5g | ~12g |
Canned chickpeas hold a little more water, so they're slightly lower in calories per 100g. Rinsing canned chickpeas also removes a good share of the added sodium. Dry chickpeas look far more calorie-dense only because they haven't absorbed water yet.
Chickpeas as a Plant Protein
With nearly 9g of protein and over 7g of fiber in 100g, chickpeas are one of the most filling plant proteins. Two thirds of a cup provides about the same protein as one and a half large eggs, as shown in our guide to how many eggs equal 30g of protein. They're a staple in hummus, curries, salads, and roasted snacks, and they feature in many of the recipes in our vegan meal prep ideas.
Frequently Asked Questions
About 164 calories, with 8.9g of protein, 27.4g of carbohydrates, 7.6g of fiber, and 2.6g of fat.
About 8.9g of protein, roughly 18% of the daily value.
A little under two thirds of a cup, since 1 cup of cooked chickpeas weighs about 164g.
Nearly. Canned chickpeas are slightly lower in calories per 100g because they hold more water. Rinsing them removes much of the added sodium.
Final Answer: 100g Cooked Chickpeas Nutrition
100g of cooked chickpeas has about 164 calories, 8.9g of protein, 27.4g of carbs, and 7.6g of fiber, which is a little under two thirds of a cup. They're also rich in folate, manganese, and iron, making them one of the most nutrient-dense and filling plant proteins you can add to a meal.