Published by Saura ·
Chickpeas nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 138 kcal and 8.4 g protein. Reference food and preparation: cooked chickpeas in unsalted water. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of chickpeas (cooked chickpeas in unsalted water) supplies about 206 kcal, 12.7 g protein and 7.5 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Chickpeas: nutrition per 100 g and example portion
Reference preparation: cooked chickpeas in unsalted water. The exact source name is “Chick pea in unsalted water” (Fineli food 11089). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 138 kcal | 206 kcal |
| Protein | 8.4 g | 12.7 g |
| Available carbohydrate (excludes fiber) | 17.6 g | 26.4 g |
| Fat | 2.5 g | 3.8 g |
| Saturated fat | 0.3 g | 0.5 g |
| Fiber | 5 g | 7.5 g |
How to weigh chickpeas
Use cooked edible chickpeas rather than the weight of dry seeds or an unopened can. Drain packing liquid when it is not eaten and match your label's basis. The gross can weight includes water that may not belong in your serving.
Calculate your own chickpeas portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 137.5 × 1.5 = 206.25 kcal, displayed as approximately 206 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as cooked chickpeas in unsalted water; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Hummus includes tahini and often oil; falafel and roasted chickpeas also need different entries. Roasting removes water and may add oil, which changes the per-100 g concentration. Record the full recipe instead of using plain chickpeas for every chickpea dish.
Meal ideas using chickpeas
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Combine chickpeas with couscous, tomatoes and cucumber.
- Add chickpeas to a sweet-potato stew and measure any oil added.
Compare other beans, lentils and soy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Kidney beans | boiled kidney beans | 116 kcal | 8.6 g | 7.4 g |
| White beans | boiled white beans | 111 kcal | 8.3 g | 7 g |
| Red lentils | red lentils, cooked | 101 kcal | 7.6 g | 1.9 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Kidney beans nutrition: calories, protein and portion sizesKidney beans (cooked): about 116 kcal and 8.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- White beans nutrition: calories, protein and portion sizesWhite beans (cooked): about 111 kcal and 8.3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Red lentils nutrition: calories, protein and portion sizesRed lentils (cooked): about 101 kcal and 7.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
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Frequently asked questions
How many calories are in 150 g of chickpeas?
This cooked chickpeas in unsalted water reference supplies about 206 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of chickpeas matter?
Hummus includes tahini and often oil; falafel and roasted chickpeas also need different entries. Roasting removes water and may add oil, which changes the per-100 g concentration. Record the full recipe instead of using plain chickpeas for every chickpea dish.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 11089: Chick pea in unsalted water
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 31214: Bean, kidney bean, boiled
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 395: Bean, white bean, boiled
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31225: Lentils, red, cooked
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.