How much protein is in chickpeas?

One cup of chickpeas (152 g) has 11 g of protein (210 kcal); 100 g has 7 g.

Feast Factsper 100 g

PER 100 GProtein

Calories138

Carbohydrate22.9g

Fiber6.3g

Sugars4g

Fat2.5g

Saturated0.2g

Sodium212 mg

5.1 g protein per 100 kcal · USDA FoodData Central

Protein verdictGood protein source

5.1 g of protein per 100 kcal (20% of its calories): 5–10 g is good on our scale.

25 g of protein from chickpeas alone takes 357 g (about 2⅓ cups) and 493 kcal.

#7 of 17 in Beans & canned for protein per 100 g, #13 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in chickpeas per portion
Portion	Protein	kcal	Carbs	Fat
100 g	7 g	138	22.9 g	2.5 g
1 oz (28 g)	2 g	39	6.5 g	0.7 g
1 cup (152 g)	11 g	210	35 g	3.8 g
1 tbsp (9.5 g)	0.7 g	13	2.2 g	0.2 g
1 can, drained (254 g)	18 g	351	58 g	6.4 g

One cup of chickpeas (152 g) is 9% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 66%.

One cup of chickpeas (152 g) also has 9.6 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, all 4 have more protein.

chickpeas compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Black beans	8.9 g	132	6.7 g
Kidney beans	8.1 g	121	6.7 g
Cannellini beans	7.3 g	114	6.4 g
Pinto beans	7 g	117	6.0 g
Chickpeas	7 g	138	5.1 g

All 200 foods →

Recipes with chickpeas

3 recipes in the Feast Mode library use chickpeas, macros computed the same way.

Across the 3 library recipes that use it, a serving has 55 g of chickpeas on average, which brings 3.9 g of protein: 9% of the dish’s protein. It carries the most in Mediterranean Chicken Chickpea Salad, at 9% of the protein.

51G
PROTEIN

Chicken Shawarma Bowls with Garlic Sauce

60 min · 612 kcal

47G
PROTEIN

Mediterranean Chicken Chickpea Salad

50 min · 484 kcal

34G
PROTEIN

Shakshuka with Feta

35 min · 493 kcal

Questions

How much protein is in a cup of chickpeas?

One cup of chickpeas (152 g) has 11 g of protein and 210 kcal, with 35 g of carbohydrate and 3.8 g of fat.

How much protein is in 100 g of chickpeas?

100 g of chickpeas has 7 g of protein, 138 kcal, 22.9 g of carbohydrate and 2.5 g of fat (USDA FoodData Central 173801).

Are chickpeas a good source of protein?

Good protein source: 5.1 g of protein per 100 kcal (20% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from chickpeas alone takes 357 g (about 2⅓ cups) and 493 kcal.

Which has more protein, chickpeas or black beans?

Black beans, with 8.9 g of protein per 100 g against 7 g for chickpeas. Per 100 kcal: chickpeas 5.1 g, black beans 6.7 g.

Source: USDA FoodData Central, SR Legacy 173801: “Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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