Chickpeas nutrition facts

Chickpeas (1 cup, 164 g) has 269 calories, 14.5 g protein, 12.5 g fiber, 4.2 g fat. It is an excellent source of manganese (73% DV), folate (71% DV), copper (64% DV) and a good source of magnesium and thiamin.

Manganese 73% DV Folate 71% DV Copper 64% DV Fiber 45% DV Protein 29% DV

#7 of 37 legumes for folate #11 of 38 legumes for fiber #7 of 40 legumes for iron #6 of 37 legumes for copper #11 of 37 legumes for phosphorus #14 of 39 legumes for magnesium

Nutrition Facts

Serving size1 cup (164 g)

Calories269

Total Fat 4.2g5.4%

Saturated Fat 0.4g2.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 11mg0.5%

Total Carbohydrate 45g16%

Dietary Fiber 12.5g45%

Total Sugars 7.9g

Protein 14.5g29%

Vitamin D 0µg0%

Calcium 80mg6.2%

Iron 4.7mg26%

Potassium 477mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 21%
■ Fat 14%
■ Carbohydrate 65%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.4

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 29 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in chickpeas

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	269 kcal	13%
Protein	14.5 g	29%
Total fat	4.2 g	5.4%
Carbohydrate	45 g	16%
Fiber	12.5 g	45%
Sugars	7.9 g	no DV
Fats
Saturated fat	0.4 g	2.2%
Trans fat	0 g	no DV
Monounsaturated fat	1 g	no DV
Polyunsaturated fat	1.9 g	no DV
Omega-3 (ALA+EPA+DHA)	0.07 g	no DV
Omega-6 (linoleic)	1.83 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.1 mg	2.4%
Thiamin (B1)	0.19 mg	16%
Riboflavin (B2)	0.1 mg	7.9%
Niacin (B3)	0.9 mg	5.4%
Pantothenic acid (B5)	0.47 mg	9.4%
Vitamin B6	0.23 mg	13%
Folate (DFE)	282 µg	71%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	2 µg	0.2%
Vitamin E	0.57 mg	3.8%
Vitamin D	0 µg	0%
Vitamin K	6.6 µg	5.5%
Choline	70 mg	13%
Minerals
Sodium	11 mg	0.5%
Calcium	80 mg	6.2%
Iron	4.7 mg	26%
Magnesium	79 mg	19%
Phosphorus	276 mg	22%
Potassium	477 mg	10%
Zinc	2.5 mg	23%
Copper	0.58 mg	64%
Manganese	1.69 mg	73%
Selenium	6.1 µg	11%
Carotenoids
Beta-carotene	26 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	99 g	no DV
Amino acids
Tryptophan	0.139 g	no DV
Threonine	0.54 g	no DV
Isoleucine	0.623 g	no DV
Leucine	1.035 g	no DV
Lysine	0.973 g	no DV
Methionine	0.19 g	no DV
Phenylalanine	0.779 g	no DV
Valine	0.61 g	no DV
Histidine	0.4 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	164 kcal	8.2%
Protein	8.9 g	18%
Total fat	2.6 g	3.3%
Carbohydrate	27.4 g	10%
Fiber	7.6 g	27%
Sugars	4.8 g	no DV
Fats
Saturated fat	0.3 g	1.3%
Trans fat	0 g	no DV
Monounsaturated fat	0.6 g	no DV
Polyunsaturated fat	1.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	1.11 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.3 mg	1.4%
Thiamin (B1)	0.12 mg	9.7%
Riboflavin (B2)	0.06 mg	4.8%
Niacin (B3)	0.5 mg	3.3%
Pantothenic acid (B5)	0.29 mg	5.7%
Vitamin B6	0.14 mg	8.2%
Folate (DFE)	172 µg	43%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	1 µg	0.1%
Vitamin E	0.35 mg	2.3%
Vitamin D	0 µg	0%
Vitamin K	4 µg	3.3%
Choline	43 mg	7.8%
Minerals
Sodium	7 mg	0.3%
Calcium	49 mg	3.8%
Iron	2.9 mg	16%
Magnesium	48 mg	11%
Phosphorus	168 mg	13%
Potassium	291 mg	6.2%
Zinc	1.5 mg	14%
Copper	0.35 mg	39%
Manganese	1.03 mg	45%
Selenium	3.7 µg	6.7%
Carotenoids
Beta-carotene	16 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	60 g	no DV
Amino acids
Tryptophan	0.085 g	no DV
Threonine	0.329 g	no DV
Isoleucine	0.38 g	no DV
Leucine	0.631 g	no DV
Lysine	0.593 g	no DV
Methionine	0.116 g	no DV
Phenylalanine	0.475 g	no DV
Valine	0.372 g	no DV
Histidine	0.244 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	46 kcal	2.3%
Protein	2.5 g	5%
Total fat	0.7 g	0.9%
Carbohydrate	7.8 g	2.8%
Fiber	2.2 g	7.7%
Sugars	1.4 g	no DV
Fats
Saturated fat	0.1 g	0.4%
Trans fat	0 g	no DV
Monounsaturated fat	0.2 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.32 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.4 mg	0.4%
Thiamin (B1)	0.03 mg	2.7%
Riboflavin (B2)	0.02 mg	1.4%
Niacin (B3)	0.1 mg	0.9%
Pantothenic acid (B5)	0.08 mg	1.6%
Vitamin B6	0.04 mg	2.3%
Folate (DFE)	49 µg	12%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.1 mg	0.7%
Vitamin D	0 µg	0%
Vitamin K	1.1 µg	0.9%
Choline	12 mg	2.2%
Minerals
Sodium	2 mg	0.1%
Calcium	14 mg	1.1%
Iron	0.8 mg	4.6%
Magnesium	14 mg	3.2%
Phosphorus	48 mg	3.8%
Potassium	82 mg	1.8%
Zinc	0.4 mg	3.9%
Copper	0.1 mg	11%
Manganese	0.29 mg	13%
Selenium	1 µg	1.9%
Carotenoids
Beta-carotene	5 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	17 g	no DV
Amino acids
Tryptophan	0.024 g	no DV
Threonine	0.093 g	no DV
Isoleucine	0.108 g	no DV
Leucine	0.179 g	no DV
Lysine	0.168 g	no DV
Methionine	0.033 g	no DV
Phenylalanine	0.135 g	no DV
Valine	0.105 g	no DV
Histidine	0.069 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #173757 ("Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt").

Compare chickpeas with…

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Frequently asked questions

How many calories are in chickpeas?

Chickpeas has 269 calories per 1 cup (164 g), or 164 calories per 100 g, according to USDA FoodData Central.

How much protein is in chickpeas?

14.5 g of protein per 1 cup, which is 29% of the 50 g Daily Value.

What is chickpeas rich in?

Per serving, chickpeas is richest in Manganese at 73% of the Daily Value, Folate (DFE) (71%), Copper (64%), Fiber (45%).

Is chickpeas healthy?

By nutrient density, chickpeas scores 46 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.