Chickpeas Nutrition Facts: Calories, Macros & Health Benefits

Summary: One half cup cooked (82g) of chickpeas contains 134 calories, 7.3g protein, 22.5g carbs, and 2.1g fat. Chickpeas is a good source of iron, zinc, folate.

How Many Calories Are in Chickpeas?

One half cup cooked (82g) of chickpeas contains 134 calories. Here’s the complete nutrition breakdown:

Chickpeas Nutrition Facts

Is Chickpeas Good for You?

Yes, chickpeas are highly nutritious legumes that support overall health. A half cup serving delivers 7.3g of protein (15% DV), 6.2g of fiber (22% DV), and 141mcg of folate (35% DV), making them excellent for muscle maintenance, digestive health, and energy metabolism.

Key Health Benefits of Chickpeas

• High in Plant-Based Protein — With 7.3g of protein per half-cup serving, chickpeas are a complete protein source for vegetarians and vegans, supporting muscle repair and satiety without animal products.

• Excellent Fiber Content — Providing 22% of your daily fiber needs, chickpeas promote healthy digestion, support beneficial gut bacteria, and help regulate blood sugar levels due to their low glycemic index (28).

• Rich in Folate — At 141mcg per serving (35% DV), chickpeas supply essential folate needed for DNA synthesis, cell division, and reduced homocysteine levels—important for heart and cardiovascular health.

• Iron and Mineral Dense — Chickpeas contain 2.4mg of iron (13% DV) and 1.2mg of zinc (11% DV), supporting immune function, oxygen transport, and energy production throughout the day.

• Heart-Healthy and Anti-Inflammatory — Low in saturated fat (0.25g) and cholesterol-free, chickpeas contain polyphenols and other compounds associated with reduced inflammation and improved cardiovascular outcomes.

Chickpeas vs Lentils

Chickpeas and lentils are both nutritious legumes with similar benefits, though they differ slightly in composition. Chickpeas tend to be higher in fiber and folate, while lentils cook faster and contain slightly more protein per serving. Both are excellent plant-based protein sources with low glycemic indices, making them ideal for heart health and weight management.

Frequently Asked Questions

How many calories are in chickpeas?

A half-cup serving of cooked chickpeas contains 134 calories, making them a calorie-efficient food for weight management when portioned appropriately.

Are chickpeas good for weight loss?

Yes, chickpeas support weight loss due to their high fiber (22% DV) and protein content, which increase satiety and reduce overall calorie intake throughout the day.

Are chickpeas gluten-free?

Yes, chickpeas are naturally gluten-free, making them safe for people with celiac disease or gluten sensitivity when prepared without additives.

Do chickpeas have iron?

Yes, chickpeas are a good source of iron, providing 2.4mg per half-cup serving (13% DV), which is particularly valuable for vegetarians and vegans who rely on plant-based iron sources.

Can diabetics eat chickpeas?

Yes, chickpeas are suitable for diabetics due to their low glycemic index of 28 and high fiber content, which helps stabilize blood sugar levels and prevent rapid glucose spikes.

How to Track Chickpeas Nutrition with Gram

The Gram app makes it easy to monitor your chickpea intake and overall nutrition by using AI-powered food recognition to log chickpeas quickly and accurately. Get detailed breakdowns of protein, fiber, folate, and other micronutrients to ensure you’re meeting your daily nutritional goals. Whether you’re tracking for weight loss, heart health, or plant-based nutrition, Gram provides personalized insights into how chickpeas fit into your diet.

Nutrition data sourced from USDA FoodData Central. Track chickpeas and thousands of other foods with the Gram app.