Chickpeas / garbanzo beans (boiled, cooked)
Roast them with spices for a crunchy snack, or rinse canned chickpeas to cut sodium.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Chickpeas / garbanzo beans for gym-goers
Per 100 g, chickpeas / garbanzo beans (boiled, cooked) provides 164 kcal, 8.9 g protein, 27.4 g carbohydrate (7.6 g fiber, 4.8 g sugars) and 2.6 g fat (0.3 g saturated). With 5.4 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup cooked, about 164 g) comes to roughly 269 kcal and 14.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Chickpeas / garbanzo beans
Chickpeas, also called garbanzo beans, are round legumes with a firm, buttery texture. The values here are for chickpeas boiled without salt. They run higher in calories and fat than lentils and most beans, at around 164 kcal and 2.6 g of fat per 100 g, with similar protein at roughly 9 g.
In a gym diet
Treat chickpeas as a carb-and-protein food, not a lean protein. They work best as a side or base in a meal that also has tofu, yogurt, chicken or eggs. The extra calories help when bulking, and the low glycemic index gives steady energy from a meal eaten a few hours before training. They're filling on a cut, but portions matter more than with lower-calorie beans. Roasted, they make an easy crunchy snack between sessions.
Preparation and cooking
Dried chickpeas do best with an overnight soak, then about an hour to an hour and a half of simmering, less in a pressure cooker. They end up two to two and a half times their dry weight. Draining and rinsing canned chickpeas gets rid of much of the added salt. Roasting dries them out, so the per-100 g numbers rise, and any oil adds calories fast.
Buying and storage
Go for no-salt-added cans, or rinse regular ones well. Dried chickpeas keep up to a year airtight. Cooked, they last three to four days in the fridge or several months in the freezer.
Things to watch
Like other pulses they can cause gas and bloating, and they're high in FODMAPs, which matters if you're managing IBS. Hummus and roasted chickpea snacks can be much more calorie-dense than plain chickpeas because of the oil and tahini.
Meal ideas
- Crispy roasted chickpeas with smoked paprika and a pinch of salt as a gym-bag snack.
- Chickpea and chicken shawarma bowl with bulgur, cucumber, tomato and tahini-yogurt sauce.
- Chickpea curry with spinach and tomatoes, served over brown rice.
Nutrient highlights
Good source (10–19% DV per 100 g): Iron (16%), Zinc (14%), and Magnesium (11%).
How it ranks among 16 Plant Protein
| Protein per 100 kcal | 5.4 g | #16 of 16 |
| Protein per 100 g | 8.9 g | #10 of 16 |
| Fiber per 100 g | 7.6 g | #7 of 16 |
| Lowest calories per 100 g | 164 kcal | #12 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Navy beans (boiled, cooked)
140 kcal · P 8.2 · C 26.1 · F 0.6
→Pinto beans (boiled, cooked)
143 kcal · P 9 · C 26.2 · F 0.7
→Black beans (boiled, cooked)
132 kcal · P 8.9 · C 23.7 · F 0.5
→Kidney beans, red (boiled, cooked)
127 kcal · P 8.7 · C 22.8 · F 0.5
→Split peas (boiled, cooked)
118 kcal · P 8.3 · C 21.1 · F 0.4
→Lentils (boiled, cooked)
116 kcal · P 9 · C 20.1 · F 0.4
Compare Chickpeas / garbanzo beans with Navy beans (boiled, cooked) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in chickpeas / garbanzo beans?
Chickpeas / garbanzo beans (boiled, cooked) has about 164 kcal per 100 g, or roughly 269 kcal per 1 cup cooked (164 g).
How much protein is in chickpeas / garbanzo beans?
About 8.9 g of protein per 100 g and 14.6 g per 1 cup cooked. That works out to 5.4 g per 100 kcal, so it's a moderate protein source.
Is chickpeas / garbanzo beans good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Should I rinse canned chickpeas?
Yes. Rinsing washes away much of the salty canning liquid and can remove some of the gas-producing compounds. Protein and fiber barely change.
Is hummus as good as plain chickpeas for protein?
Hummus is chickpeas plus tahini and olive oil, which add fat and calories, so it gives you less protein per calorie than plain cooked chickpeas. It's fine as a dip or spread. When protein per calorie matters, plain chickpeas are the better pick.
Nutrition Facts
* The % Daily Value 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 approximate.