Chickpea calories and protein
A cup of cooked chickpeas (164 g) has 269 calories, with 14.5 g of protein, 4.2 g of fat, and 45 g of carbs.
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Boiled chickpeas, also called garbanzo beans
These are mature chickpeas boiled without salt. The cup is a cooked portion. Chickpeas and garbanzo beans are the same food, but flour and roasted snacks need different entries.
For hummus, use a hummus entry or recipe that includes the tahini, oil and other ingredients. This entry covers plain cooked chickpeas.
Chickpeas or lentils?
Boiled chickpeas have 8.9 g of protein and 164 calories per 100 g. Boiled lentils have 9 g of protein and 116 calories at the same cooked weight. The comparison uses plain legumes without added salt.
Common questions
Are chickpeas and garbanzo beans different foods?
They are two names for the same food. This page describes boiled chickpeas. Dry beans, hummus and roasted snacks need different entries.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Cooked chickpeas compared with other plant protein foods
Of these five foods, protein per 100 calories is highest in firm tofu (11.6 g) and lowest in cooked chickpeas (5.4 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Firm tofu1/2 cup (126 g) | 98 | 11.4 g | 5.3 g | 3.6 g | 2.5 g | 11.6 g |
| Prepared edamame1 cup (155 g) | 188 | 18.5 g | 8.1 g | 13.8 g | 5.8 g | 9.8 g |
| Cooked lentils1 cup (198 g) | 230 | 17.9 g | 0.8 g | 39.9 g | 24.2 g | 7.8 g |
| Cooked black beans1 cup (172 g) | 227 | 15.2 g | 0.9 g | 40.8 g | 25.8 g | 6.7 g |
| Cooked chickpeasThis page1 cup (164 g) | 269 | 14.5 g | 4.2 g | 45 g | 32.5 g | 5.4 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cooked chickpeas, nutrition information. fdc.nal.usda.gov/food-details/173757/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cooked lentils, nutrition information. fdc.nal.usda.gov/food-details/172421/nutrients. Checked November 2026.
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