Legumes
Chickpeas
A versatile legume packed with plant protein and fibre, from hummus to curries. Here is their full nutrition and the recipes on the site that use them.
Nutrition facts
| Nutrient | Per 100g | Per 164g serving |
|---|---|---|
| Calories | 164 | 269 |
| Protein | 9 g | 14.8 g |
| Carbs | 27 g | 44.3 g |
| Fat | 2.6 g | 4.3 g |
| Fibre | 8 g | 13.1 g |
| Sugar | 4.8 g | 7.9 g |
| Calcium | 49 mg | 80.4 mg |
| Potassium | 291 mg | 477.2 mg |
| Iron | 2.9 mg | 4.8 mg |
| Omega-3 | 0.1 g | 0.2 g |
| Vitamin C | 1.3 mg | 2.1 mg |
| Zinc | 1.5 mg | 2.5 mg |
Per 100 g. Values are approximate and vary by source.
Why chickpeas is good for you
Chickpeas deliver a strong combination of plant protein and fibre, around 9g of each per cooked cup, which keeps you full and supports steady energy and digestion. They are a cornerstone of plant-based eating for good reason.
They are also a good source of iron, folate and magnesium, and their firm texture and mild flavour make them endlessly useful, whether blended into hummus, roasted for a crunchy snack, or stirred into curries and salads.
For more, explore our related guide.
How to eat it
Cooking ideas
- Blended into hummus
- Roasted for a crunchy snack
- Tossed into salads
- Simmered into curries
In meals
- In a Mediterranean salad
- As a spinach curry
- In a Buddha bowl
- Mashed into fritters
Recipes & ideas with chickpeas
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 10 food lists
Chickpeas qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in chickpeas?
Chickpeas has around 9 g of protein per 100 g, or roughly 14.8 g in a 164 g serving.
How many calories are in chickpeas?
Around 164 calories per 100 g, or about 269 in a 164 g serving.
Is chickpeas good for building muscle?
Yes. With around 9 g of protein per 100 g, chickpeas supplies the amino acids muscles need to repair and grow, making it a useful food for building or maintaining muscle.
Is chickpeas high in fibre?
Yes, with around 8 g of fibre per 100 g, chickpeas is a good source that supports digestion and fullness.