Calories in Chickpeas (garbanzo beans, bengal gram), mature seeds, raw
Generic food Raw Beans and Legumes
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw contains 378 kcal per 100 g. A typical serving of 1 tbsp (12.5 g) provides about 47 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 180% of the Daily Value for manganese, 139% of the Daily Value for Folate (B9) and 73% of the Daily Value for copper.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 378 kcal | |
| Total fat ? | 6 g | 8% |
| Saturated fat C | 0.6 g | 3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 24 mg | 1% |
| Total carbohydrates C | 63 g | 23% |
| Dietary fiber C | 12.2 g | 44% |
| Total sugars C | 10.7 g | |
| Protein M | 20.5 g | 41% |
| Vitamin A C | 3 µg | 0.3% |
| Vitamin C ? | 4 mg | 4% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.82 mg | 5% |
| Vitamin K M | 9 µg | 8% |
| Thiamin (B1) ? | 0.48 mg | 40% |
| Riboflavin (B2) ? | 0.21 mg | 16% |
| Niacin (B3) ? | 1.5 mg | 10% |
| Pantothenic acid (B5) ? | 1.6 mg | 32% |
| Vitamin B6 ? | 0.54 mg | 31% |
| Folate (B9) C | 557 µg | 139% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 99.3 mg | 18% |
| Calcium M | 57 mg | 4% |
| Iron M | 4.3 mg | 24% |
| Magnesium M | 79 mg | 19% |
| Phosphorus M | 252 mg | 20% |
| Potassium M | 718 mg | 15% |
| Zinc M | 2.8 mg | 25% |
| Copper M | 0.66 mg | 73% |
| Manganese M | 4.2 mg | 180% |
| Selenium M | 0 µg | 0% |
% 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
- Protein20.5 gabove the median for legumes and legume products (median 8.9 g)
- Fiber12.2 gin the top quarter of legumes and legume products (median 5.3 g)
- Sugars10.7 gin the top quarter of legumes and legume products (median 2.2 g)
- Fat6 gin the top quarter of legumes and legume products (median 1.4 g)
- Saturated fat0.6 gabove the median for legumes and legume products (median 0.21 g)
- Sodium24 mgbelow the median for legumes and legume products (median 41 mg)
- Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
- Water7.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 2.7 g |
Amino acids (18)
| Tryptophan M | 0.2 g |
|---|---|
| Threonine M | 0.77 g |
| Isoleucine M | 0.88 g |
| Leucine M | 1.5 g |
| Lysine M | 1.4 g |
| Methionine M | 0.27 g |
| Cystine M | 0.28 g |
| Phenylalanine M | 1.1 g |
| Tyrosine M | 0.51 g |
| Valine M | 0.87 g |
| Arginine M | 1.9 g |
| Histidine M | 0.57 g |
| Alanine M | 0.88 g |
| Aspartic acid M | 2.4 g |
| Glutamic acid M | 3.6 g |
| Glycine M | 0.86 g |
| Proline M | 0.85 g |
| Serine M | 1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 2.6 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.009 g |
| SFA 16:0 ? | 0.51 g |
| SFA 18:0 ? | 0.086 g |
| MUFA 18:1 ? | 1.4 g |
| PUFA 18:3 ? | 0.1 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.012 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 40 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water M | 7.7 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash M | 2.9 g |
| Theobromine Z | 0 mg |
| Energy C | 1,581 kJ |
| Vitamin A, IU C | 67 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 557 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, boiled Cooked | 164 | 8.9 g | 27.4 g | 2.6 g |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt 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 |
|---|---|---|---|---|
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Raw | 336 | 23.5 g | 60 g | 1.3 g |
| Mung beans, mature seeds, raw Raw | 347 | 23.9 g | 62.6 g | 1.2 g |
| Beans, pink, mature seeds, raw Raw | 343 | 21 g | 64.2 g | 1.1 g |
| Beans, navy, mature seeds, raw Raw | 337 | 22.3 g | 60.8 g | 1.5 g |
| Chickpea flour (besan) | 387 | 22.4 g | 57.8 g | 6.7 g |
| Lentils, raw Raw | 352 | 24.6 g | 63.4 g | 1.1 g |
| Beans, black, mature seeds, raw Raw | 341 | 21.6 g | 62.4 g | 1.4 g |
| Beans, pinto, mature seeds, raw Raw | 347 | 21.4 g | 62.6 g | 1.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw chickpeas (garbanzo beans?
100 g of raw chickpeas (garbanzo beans has 378 kcal. 1 tbsp (12.5 g): about 47 kcal. 1 cup (200 g): about 756 kcal.
Is raw chickpeas (garbanzo beans high in protein?
Raw chickpeas (garbanzo beans contains 20.5 g of protein per 100 g (41% of the 50 g Daily Value), or 2.6 g in 1 tbsp (12.5 g). About 21% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).
How many carbs are in raw chickpeas (garbanzo beans?
Raw chickpeas (garbanzo beans has 63 g of total carbohydrates per 100 g, including 12.2 g of fiber and 10.7 g of sugars.
How much fat is in raw chickpeas (garbanzo beans?
Raw chickpeas (garbanzo beans contains 6 g of fat per 100 g, of which 0.6 g is saturated (3% of the Daily Value).
What vitamins and minerals does raw chickpeas (garbanzo beans contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (180% DV), Folate (B9) (139% DV), copper (73% DV), Thiamin (B1) (40% DV) and Pantothenic acid (B5) (32% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw chickpeas (garbanzo beans?
100 g contains 24 mg of sodium, 1% of the 2,300 mg Daily Value.
Does chickpeas (garbanzo beans have the same nutrition raw and cooked?
No. Per 100 g, chickpeas (garbanzo beans, bengal gram), mature seeds, raw has 378 kcal, while chickpeas, boiled has 164 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 173756. 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.