Nutrition for Chickpeas (cooked)
Calories, Protein, Vitamins and More
Chickpeas Nutrition Summary
One cup of cooked chickpeas (164 grams or 0.4 lb) contains 269 calories and 14.5 grams of protein. Chickpeas consists of 60% water, 27% carbohydrates, 9% protein, and 3% fat.Chickpeas are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of magnesium, Vitamin B6, choline, zinc, manganese, copper, phosphorus and selenium.
In one cup of cooked chickpeas:
- Calories: 269
- Protein: 14.5 g
- Sugar: 7.9 g
- Dietary fiber: 12.5 g
- Fat: 4.2 g, (Saturated: 0.4 g)
- Sodium: 11.5 mg
See the Chickpeas Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Chickpeas , mature seeds, cooked, boiled, without salt.
Calories in Chickpeas
Chickpeas have 269 calories per cup or 164 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.65% of calories in chickpeas are from carbohydrates, 21% of calories are from protein and 14% of calories are from fat.
Calories from Carbs
The majority, or 65% of the calories in cooked chickpeas are from carbohydrates.
The carbs in chickpeas are mostly in the form of dietary fiber and sugar (61% and 39%). An excellent high-fiber food, a single cup of chickpeas contains 50% of recommended daily values or 12.5 grams of dietary fiber.
- Dietary fiber: 12.5 g
- Sugar: 7.9 g
Calories from Fat
About 14% the calories in cooked Chickpeas are from fat. Chickpeas have a moderate amount of total fat, with 4.2 grams or 7% of recommended daily values per cup. Most of the fat in chickpeas are healthier unsaturated fats.
Chickpeas are cholesterol free and trans-fat free.
Chickpeas are cholesterol free and trans-fat free.
- Total fat: 4.2 g
- Saturated fat: 0.4 g
- Monounsaturated fat: 1 g
- Polyunsaturated fat: 1.9 g
Omega-6 in Chickpeas
A good source of omega-6 fatty acids, every cup of chickpeas contain a total of 1.8 grams of omega-6. In addition, a large portion of the omega-6 in chickpeas come from linolenic acid - the only essential omega-6 fatty acid.
[2]
- linoleic acid: 1.83 g
Calories Similar to Chickpeas
Some other legume or legume products with similar calories to chickpeas by weight:- Tempeh: +46 calories
- Miso: +56 calories
- Kidney Beans: -71 calories
- Lentils: -79 calories
Protein in Chickpeas
An excellent source of protein, a single cup of Chickpeas contains 29% of recommended daily values or 14.5 grams of protein. In addition, chickpeas contain significant amounts of all 9 essential amino acids.- Protein: 14.53 g
- Tryptophan: 0.14 g
- Threonine: 0.54 g
- Isoleucine: 0.62 g
- Leucine: 1.03 g
- Lysine: 0.97 g
- Methionine: 0.19 g
- Phenylalanine: 0.78 g
- Valine: 0.61 g
- Histidine: 0.4 g
Protein Similar to Chickpeas
Some other legume or legume products with similar amounts of protein to chickpeas by weight:- Lentils: +0.3 grams
- Soy Sauce: -1.2 grams
- Kidney Beans: -1.2 grams
- Tofu: -1.3 grams
Vitamins and Minerals in Chickpeas
An good source of many nutrients, cooked chickpeas contain abundant amounts of calcium, iron, potassium and folate. In fact, a single cup of chickpeas contains 71% of recommended daily values or 282.1 ug of folate. Also an excellent source of iron, a single cup of chickpeas contains 26% of recommended daily values or 4.7 milligrams of iron.Vitamins in chickpeas (1 cup):
- Vitamin a: 1.6 ug
- Thiamin: 0.2 mg
- Riboflavin: 0.1 mg
- Niacin: 0.9 mg
- Vitamin b6: 0.2 mg
- Vitamin c: 2.1 mg
- Vitamin e: 0.6 mg
- Folate: 282.1 ug
- Vitamin k: 6.6 ug
- Calcium: 80.4 mg
- Potassium: 477.2 mg
- Iron: 4.7 mg
- Magnesium: 78.7 mg
- Zinc: 2.5 mg
- Selenium: 6.1 ug
- Phosphorus: 275.5 mg
- Copper: 0.6 mg
- Manganese: 1.7 mg
- Choline: 70.2 mg
Similar to Chickpeas for Folate (Vit B9)
Here are some other legume or legume products with similarly abundant amounts of folate (Vit B9) to chickpeas:- Lentils: +15 UG
- Fava Bean: -112 UG
- Peanuts: -123 UG
- Peanut Flour: +125 UG
Flavonoids and Carotenoids in Chickpeas [3]
Chickpeas contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of chickpeas:
- beta-carotene: 26 ug
Chickpeas Nutrition Chart
|
Chickpeas:
( -
g )
|
||
|---|---|---|
| calories |
|
KCAL % |
| carbohydrates |
|
G % |
| dietary fiber |
|
G % |
| sugar | G | |
| total fat |
|
G % |
| saturated fat |
|
G % |
| monounsaturated fat | G | |
| polyunsaturated fat | G | |
| protein |
|
G % |
| sodium |
|
MG % |
| Vitamin A |
|
UG % |
| Vitamin C |
|
MG % |
| calcium |
|
MG % |
| iron |
|
MG % |
| magnesium |
|
MG % |
| potassium |
|
MG % |
| thiamin (Vitamin B1) |
|
MG % |
| riboflavin (Vitamin B2) |
|
MG % |
| niacin (Vitamin B3) |
|
MG % |
| Vitamin B6 |
|
MG % |
| pantothenic acid (Vitamin B5) |
|
MG % |
| folate (Vitamin B9) |
|
UG % |
| Vitamin E |
|
MG % |
| Vitamin K |
|
UG % |
| histidine |
|
G % |
| isoleucine |
|
G % |
| leucine |
|
G % |
| lysine |
|
G % |
| methionine |
|
G % |
| phenylalanine |
|
G % |
| threonine |
|
G % |
| tryptophan |
|
G % |
| valine |
|
G % |
| Water | G | |
| choline |
|
MG % |
| zinc |
|
MG % |
| manganese |
|
MG % |
| copper |
|
MG % |
| phosphorus |
|
MG % |
| selenium |
|
UG % |