Food guide

Chickpeas

A cheap pulse delivering 14 g protein and 12 g fibre per cooked cup, plus folate and iron.

LegumesProtein-RichFibre-RichPlant-Based

Chickpeas, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of chickpeas, cooked for fair comparison. Typical serving: 1 cup cooked (164 g) — 269 kcal per 164 g serving.

Nutrition information for Chickpeas
Nutrient	Per 100 g	Per serving (164 g)	Per 100 kcal
Energy	164 kcal	269 kcal	100 kcal
Protein	8.8 g	14.5 g	5.4 g
Carbohydrate	27.4 g	45 g	16.7 g
Fat	2.6 g	4.3 g	1.6 g
Fibre	7.6 g	12.5 g	4.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of chickpeas, with a typical serving and FDA Daily Value for adults.

Micronutrients for Chickpeas
Nutrient	Per 100 g	Per serving (164 g)	% DV
Vitamins
Vitamin A	1 µg	1.6 µg	<1%
Vitamin C	1.3 mg	2.1 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.35 mg	0.57 mg	2%
Vitamin K	4 µg	6.6 µg	3%
Thiamin	0.12 mg	0.2 mg	10%
Riboflavin	0.063 mg	0.1 mg	5%
Niacin	0.53 mg	0.87 mg	3%
Vitamin B6	0.14 mg	0.23 mg	8%
Folate	172 µg	282 µg	43%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.29 mg	0.48 mg	6%
Choline	42.8 mg	70.2 mg	8%
Minerals
Calcium	49 mg	80.4 mg	4%
Iron	2.9 mg	4.8 mg	16%
Magnesium	48 mg	78.7 mg	11%
Phosphorus	168 mg	276 mg	13%
Potassium	291 mg	477 mg	6%
Sodium	7 mg	11.5 mg	<1%
Zinc	1.5 mg	2.5 mg	14%
Selenium	3.7 µg	6.1 µg	7%
Copper	0.35 mg	0.57 mg	39%
Manganese	1 mg	1.6 mg	43%

Source: USDA FoodData Central — Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat chickpeas?

Protein and fibre together, which is the combination that drives fullness.
Tinned chickpeas need no soaking and cost very little.
Slow-digesting carbohydrate with a low glycaemic impact.

How to include it

Roast tinned chickpeas with spices until crunchy.
Blend into hummus with tahini, lemon and garlic.
Stew with tomatoes, cumin and spinach.

Things to consider

Plant iron is less well absorbed — eat with a vitamin C source.
Introduce gradually if you are not used to high-fibre foods.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

LegumesPlant-Based

Hummus

Blended chickpeas and tahini — the easiest way to make raw vegetables into a real snack.

kcal: 173
protein: 5 g
fibre: 4.3 g

per 100 g · Typical serving: 2 tbsp (30 g)

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Nuts & SeedsHealthy Fats

Tahini

Ground sesame paste with notable calcium, copper and a savoury depth few foods match.

kcal: 593
protein: 17 g
fibre: 9.7 g