Calories in Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
Generic food Cooked Beans and Legumes
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt contains 164 kcal per 100 g. A typical serving of 1 cup (164 g) provides about 269 kcal.
Roughly 65% of its calories come from carbohydrates, with 21% from protein and 14% from fat (estimated with general energy factors).
That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 45% of the Daily Value for manganese, 43% of the Daily Value for Folate (B9) and 39% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 164 kcal | |
| Total fat ? | 2.6 g | 3% |
| Saturated fat ? | 0.27 g | 1% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 243 mg | 11% |
| Total carbohydrates C | 27.4 g | 10% |
| Dietary fiber M | 7.6 g | 27% |
| Total sugars I | 4.8 g | |
| Protein ? | 8.9 g | 18% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C ? | 1.3 mg | 1% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.35 mg | 2% |
| Vitamin K I | 4 µg | 3% |
| Thiamin (B1) ? | 0.12 mg | 10% |
| Riboflavin (B2) ? | 0.063 mg | 5% |
| Niacin (B3) ? | 0.53 mg | 3% |
| Pantothenic acid (B5) ? | 0.29 mg | 6% |
| Vitamin B6 ? | 0.14 mg | 8% |
| Folate (B9) C | 172 µg | 43% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline C | 42.8 mg | 8% |
| Calcium ? | 49 mg | 4% |
| Iron ? | 2.9 mg | 16% |
| Magnesium ? | 48 mg | 11% |
| Phosphorus ? | 168 mg | 13% |
| Potassium ? | 291 mg | 6% |
| Zinc ? | 1.5 mg | 14% |
| Copper ? | 0.35 mg | 39% |
| Manganese ? | 1 mg | 45% |
| Selenium I | 3.7 µg | 7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 21%
- Carbohydrates 65%
- Fat 14%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Fiber7.6 gabove the median for legumes and legume products (median 5.3 g)
- Sugars4.8 gabove the median for legumes and legume products (median 2.2 g)
- Fat2.6 gabove the median for legumes and legume products (median 1.4 g)
- Saturated fat0.27 gabove the median for legumes and legume products (median 0.21 g)
- Sodium243 mgin the top quarter of legumes and legume products (median 41 mg)
- Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
- Water60.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.58 g |
|---|---|
| Polyunsaturated fat ? | 1.2 g |
Amino acids (18)
| Tryptophan ? | 0.085 g |
|---|---|
| Threonine ? | 0.33 g |
| Isoleucine ? | 0.38 g |
| Leucine ? | 0.63 g |
| Lysine ? | 0.59 g |
| Methionine ? | 0.12 g |
| Cystine ? | 0.12 g |
| Phenylalanine ? | 0.48 g |
| Tyrosine ? | 0.22 g |
| Valine ? | 0.37 g |
| Arginine ? | 0.84 g |
| Histidine ? | 0.24 g |
| Alanine ? | 0.38 g |
| Aspartic acid ? | 1 g |
| Glutamic acid ? | 1.6 g |
| Glycine ? | 0.37 g |
| Proline ? | 0.37 g |
| Serine ? | 0.45 g |
Individual fatty acids (7)
| Linoleic acid (omega-6, 18:2) ? | 1.1 g |
|---|---|
| SFA 14:0 ? | 0.004 g |
| SFA 16:0 ? | 0.22 g |
| SFA 18:0 ? | 0.037 g |
| MUFA 18:1 ? | 0.58 g |
| PUFA 18:3 ? | 0.043 g |
| MUFA 16:1 ? | 0.005 g |
Carotenoids (7)
| Beta-carotene I | 16 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (8)
| Water ? | 60.2 g |
|---|---|
| Ash ? | 0.92 g |
| Energy C | 686 kJ |
| Vitamin A, IU C | 27 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 172 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Chickpeas (garbanzo beans
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Raw | 378 | 20.5 g | 63 g | 6 g |
| Chickpeas, boiled Cooked | 164 | 8.9 g | 27.4 g | 2.6 g |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids Canned | 139 | 7.1 g | 22.5 g | 2.8 g |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water Canned | 138 | 7 g | 22.9 g | 2.5 g |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids Canned | 88 | 4.9 g | 13.5 g | 2 g |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium Canned | 88 | 4.9 g | 13.5 g | 2 g |
| Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Canned | 133 | 7 g | 20.3 g | 3.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Peas, split, mature seeds, cooked, boiled, without salt Cooked | 118 | 8.3 g | 21.1 g | 0.39 g |
| Lentils, boiled Cooked | 116 | 9 g | 20.1 g | 0.38 g |
| Red kidney beans, boiled Cooked | 127 | 8.7 g | 22.8 g | 0.5 g |
| Black beans, boiled Cooked | 132 | 8.9 g | 23.7 g | 0.54 g |
| Lima beans, large, mature seeds, cooked, boiled, with salt Cooked | 115 | 7.8 g | 20.9 g | 0.38 g |
| Lima beans, large, mature seeds, cooked, boiled, without salt Cooked | 115 | 7.8 g | 20.9 g | 0.38 g |
| Peas, split, mature seeds, cooked, boiled, with salt Cooked | 116 | 8.3 g | 20.5 g | 0.39 g |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt Cooked | 116 | 7.7 g | 20.8 g | 0.53 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked chickpeas (garbanzo beans?
100 g of cooked chickpeas (garbanzo beans has 164 kcal. 1 cup (164 g): about 269 kcal.
How much protein is in cooked chickpeas (garbanzo beans?
Cooked chickpeas (garbanzo beans contains 8.9 g of protein per 100 g (18% of the 50 g Daily Value), or 14.5 g in 1 cup (164 g). About 21% of its calories come from protein.
How many carbs are in cooked chickpeas (garbanzo beans?
Cooked chickpeas (garbanzo beans has 27.4 g of total carbohydrates per 100 g, including 7.6 g of fiber and 4.8 g of sugars.
How much fat is in cooked chickpeas (garbanzo beans?
Cooked chickpeas (garbanzo beans contains 2.6 g of fat per 100 g, of which 0.27 g is saturated (1% of the Daily Value).
What vitamins and minerals does cooked chickpeas (garbanzo beans contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (45% DV), Folate (B9) (43% DV), copper (39% DV), iron (16% DV) and zinc (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked chickpeas (garbanzo beans?
100 g contains 243 mg of sodium, 11% of the 2,300 mg Daily Value.
Does chickpeas (garbanzo beans have the same nutrition cooked and raw?
No. Per 100 g, chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt has 164 kcal, while chickpeas (garbanzo beans, bengal gram), mature seeds, raw has 378 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 173799. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.