Cooked chickpea calories by the cup, can and gram
Cooked chickpeas have 269 calories a cup
A cup of cooked chickpeas has 269 calories. Half a cup has 134.
These are chickpeas, also sold as garbanzo beans, boiled from dry without salt. USDA's cup of them weighs 164 g.
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. Source checked September 29, 2026.
A drained can goes further than a cup
The chickpeas from one drained can weigh 253 g and have 352 calories, more than a cooked cup holds. If a recipe calls for a can, that's the row to use.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup cooked chickpeas | 164 g | 269 | 14.5 | 45 | 4.2 | 12.5 | 7.9 | 11.5 | 0 | USDA portion, 1 cup |
| Half a cup cooked chickpeas | 82 g | 134 | 7.3 | 22.5 | 2.1 | 6.2 | 3.9 | 5.7 | 0 | Half a cup, computed from USDA's 1 cup |
| 1 can chickpeas drained | 253 g | 352 | 17.8 | 57 | 7 | 16.2 | 10.1 | 622.4 | 0 | USDA portion, 1 can drained |
| 1 cup dry chickpeas | 200 g | 756 | 40.9 | 125.9 | 12.1 | 24.4 | 21.4 | 48 | 0 | USDA portion, 1 cup |
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, canned, drained solids. USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, raw. Source checked September 29, 2026.
Protein, fiber and fat in chickpeas
A cup of cooked chickpeas has 14.5 g of protein, 12.5 g of fiber and 4.2 g of fat, with 45 g of carbs.
Blending them into hummus? The hummus page has it by the tablespoon and the cup. Kidney beans and black beans each have a page too if you're swapping one bean for another, and the calorie references list everything else.
| Nutrient | 1 cup cooked chickpeas | Per 100 g |
|---|---|---|
| Calories | 269 kcal | 164 kcal |
| Protein | 14.5 g | 8.9 g |
| Carbs | 45 g | 27.4 g |
| Fat | 4.2 g | 2.6 g |
| Fiber | 12.5 g | 7.6 g |
| Sugar | 7.9 g | 4.8 g |
| Sodium | 11.5 mg | 7 mg |
- Calories in hummus by portion
- Calories in cooked kidney beans
- Calories in black beans
- All calorie references
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. Source checked September 29, 2026.
Boiled, canned or dry chickpeas
Drained canned chickpeas have 139 calories per 100 g, and chickpeas boiled from dry have 164. The canned ones also carry 246 mg of sodium per 100 g, while the boiled ones cooked without salt have 7 mg.
Dry chickpeas have 378 calories per 100 g. A cup of them weighs 200 g and has 756 calories before cooking.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Chickpeas boiled without salt | 100 g | 164 | 8.9 | 27.4 | 2.6 | 7.6 | 4.8 | 7 | 0 |
| Canned chickpeas drained | 100 g | 139 | 7 | 22.5 | 2.8 | 6.4 | 4 | 246 | 0 |
| Dry chickpeas before cooking | 100 g | 378 | 20.5 | 63 | 6 | 12.2 | 10.7 | 24 | 0 |
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, canned, drained solids. USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, raw. Source checked September 29, 2026.
Weigh chickpeas after cooking or draining
Weigh the chickpeas once they're cooked or drained and enter the grams. The calculator uses chickpeas boiled from dry, so canned ones come out a little high.
Roasted them with oil and spices? Describe what you made to TrueCal and check its estimate.
164 g has about 269 calories.
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. Source checked September 29, 2026.
Are garbanzo beans and chickpeas the same thing?
Yes. USDA lists them as one food, so a cup of cooked garbanzo beans has the same 269 calories.
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. Source checked September 29, 2026.
How many calories are in 100 g of cooked chickpeas?
Cooked chickpeas have 164 calories per 100 g, with 8.9 g of protein and 7.6 g of fiber.
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, cooked, boiled, without salt. USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, canned, drained solids. USDA FoodData Central. Chickpeas, garbanzo beans, bengal gram, mature seeds, raw. Source checked September 29, 2026.