Chickpeas nutrition: calories, carbs, GI, protein, fiber, fats
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams
Medically reviewed by Elen Khachatrian
What Do 164 Calories or 100 Grams of Chickpea Look Like?
The picture below shows what 164 calories or 100 grams of chickpeas look like, giving a visual reference for their weight and energy content. One hundred grams is slightly less than a full cup, as one cup of chickpeas weighs about 164 g. A typical serving size is 1 cup (164 g), which provides roughly 269 calories.
Education: General Medicine at YSMU
Last updated: August 22, 2024
Medically reviewed by Elen Khachatrian
Top nutrition facts for Chickpeas
| Calories ⓘ Calories for selected serving | 164 kcal |
|
Glycemic index ⓘ
Source: Check out our full article on Chickpeas glycemic index Check out our Glycemic index chart page for the full list.
|
36 (low) |
| Glycemic load | 12 (medium) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 20 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (164 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 2.6 (acidic) |
| Oxalates ⓘ https://www.mdpi.com/2304-8158/12/17/3201 | 14 mg |
Chickpeas calories (kcal)
| Calories for different serving sizes of chickpeas | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 164 | |
| Calories in 1 cup | 269 | 164 g |
| Calories for different varieties of chickpeas | Calories | Weight |
|---|---|---|
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (this food) | 164 | 100 g |
| Chickpea raw | 378 | 100 g |
Chickpeas Glycemic index (GI)
Source:
Check out our full article on Chickpeas glycemic index
Check out our Glycemic index chart page for the full list.
Chickpeas Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
3µg of 900µg
0.33%
Vitamin E:
1.1mg of 15mg
7%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
3.9mg of 90mg
4.3%
Vitamin B1:
0.35mg of 1mg
29%
Vitamin B2:
0.19mg of 1mg
15%
Vitamin B3:
1.6mg of 16mg
9.9%
Vitamin B5:
0.86mg of 5mg
17%
Vitamin B6:
0.42mg of 1mg
32%
Folate:
516µg of 400µg
129%
Vitamin B12:
0µg of 2µg
0%
Vitamin K:
12µg of 120µg
10%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 18%
8.9 g of 50 g
8.9 g (18% of DV )
Fats:
Daily Value: 4%
2.6 g of 65 g
2.6 g (4% of DV )
Carbs:
Daily Value: 9%
27.4 g of 300 g
27.4 g (9% of DV )
Water:
Daily Value: 3%
60.2 g of 2,000 g
60.2 g (3% of DV )
Other:
0.9 g
0.9 g
Protein quality breakdown
Tryptophan:
255mg of 280mg
91%
Threonine:
987mg of 1,050mg
94%
Isoleucine:
1140mg of 1,400mg
81%
Leucine:
1893mg of 2,730mg
69%
Lysine:
1779mg of 2,100mg
85%
Methionine:
348mg of 1,050mg
33%
Phenylalanine:
1425mg of 1,750mg
81%
Valine:
1116mg of 1,820mg
61%
Histidine:
732mg of 700mg
105%
Fat type information
Saturated fat:
0.27 g
Monounsaturated fat:
0.58 g
Polyunsaturated fat:
1.2 g
Fiber content ratio for Chickpeas
Sugar:
4.8 g
Fiber:
7.6 g
Other:
15 g
All nutrients for Chickpeas per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 1µg | 0% | 72% | |
| Calories | 164kcal | 8% | 56% |
3.5 times more than Orange
|
| Protein | 8.9g | 21% | 47% |
3.1 times more than Broccoli
|
| Fats | 2.6g | 4% | 64% |
12.9 times less than Cheese
|
| Vitamin C | 1.3mg | 1% | 39% |
40.8 times less than Lemon
|
| Net carbs | 20g | N/A | 32% |
2.7 times less than Chocolate
|
| Carbs | 27g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 48mg | 11% | 23% |
2.9 times less than Almonds
|
| Calcium | 49mg | 5% | 34% |
2.6 times less than Milk
|
| Potassium | 291mg | 9% | 39% |
2 times more than Cucumber
|
| Iron | 2.9mg | 36% | 22% |
1.1 times more than Beef broiled
|
| Sugar | 4.8g | N/A | 48% |
1.9 times less than Coca-Cola
|
| Fiber | 7.6g | 30% | 13% |
3.2 times more than Orange
|
| Copper | 0.35mg | 39% | 23% |
2.5 times more than Shiitake
|
| Zinc | 1.5mg | 14% | 45% |
4.1 times less than Beef broiled
|
| Phosphorus | 168mg | 24% | 48% |
1.1 times less than Chicken meat
|
| Sodium | 7mg | 0% | 87% |
70 times less than White bread
|
| Vitamin E | 0.35mg | 2% | 64% |
4.2 times less than Kiwi
|
| Manganese | 1mg | 45% | 32% | |
| Selenium | 3.7µg | 7% | 70% | |
| Vitamin B1 | 0.12mg | 10% | 44% |
2.3 times less than Pea raw
|
| Vitamin B2 | 0.06mg | 5% | 77% |
2.1 times less than Avocado
|
| Vitamin B3 | 0.53mg | 3% | 77% |
18.2 times less than Turkey meat
|
| Vitamin B5 | 0.29mg | 6% | 75% |
4 times less than Sunflower seeds
|
| Vitamin B6 | 0.14mg | 11% | 57% |
1.2 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 4µg | 3% | 58% |
25.4 times less than Broccoli
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 172µg | 43% | 20% |
2.8 times more than Brussels sprouts
|
| Choline | 43mg | 8% | 67% | |
| Saturated fat | 0.27g | 1% | 75% |
21.9 times less than Beef broiled
|
| Monounsaturated fat | 0.58g | N/A | 70% |
16.8 times less than Avocado
|
| Polyunsaturated fat | 1.2g | N/A | 42% |
40.8 times less than Walnut
|
| Tryptophan | 0.09mg | 0% | 80% |
3.6 times less than Chicken meat
|
| Threonine | 0.33mg | 0% | 77% |
2.2 times less than Beef broiled
|
| Isoleucine | 0.38mg | 0% | 77% |
2.4 times less than Salmon raw
|
| Leucine | 0.63mg | 0% | 79% |
3.9 times less than Tuna Bluefin
|
| Lysine | 0.59mg | 0% | 75% |
1.3 times more than Tofu
|
| Methionine | 0.12mg | 0% | 82% |
1.2 times more than Quinoa
|
| Phenylalanine | 0.48mg | 0% | 76% |
1.4 times less than Egg
|
| Valine | 0.37mg | 0% | 80% |
5.5 times less than Soybean raw
|
| Histidine | 0.24mg | 0% | 77% |
3.1 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 164
% Daily Value*
4%
Total Fat
2.6g
1.2%
Saturated Fat 0.27g
0
Trans Fat
0g
0
Cholesterol 0mg
0.3%
Sodium 7mg
9.1%
Total Carbohydrate
27g
30%
Dietary Fiber
7.6g
Total Sugars 0g
Includes ? g Added Sugars
Protein
8.9g
Vitamin D
0mcg
0
Calcium
49mg
4.9%
Iron
2.9mg
36%
Potassium
291mg
8.6%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Chickpeas nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.