Calories in Chickpeas: Nutritional facts for Chickpeas Types

A 100g serving of canned chickpeas contains 137 calories. A 100g serving of raw chickpeas contains 383 calories. 

One kilogram of raw chickpeas contains 3,830 calories. One kilogram of canned chickpeas contains 1,370 calories.

One cup (200g) of raw chickpeas contains 756 calories.

Chickpeas are filled with essential nutrients that support overall health, as listed below:

• Excellent Source of Plant-Based Protein: Chickpeas are a great source of protein, essential for building and repairing tissues, supporting muscle mass, and maintaining overall body function. One half-cup serving of chickpeas has 6 grams of protein, contributing significantly to the Daily Value of 50 grams per day.
• High in Fiber: Chickpeas are rich in dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and can contribute to feelings of fullness and satiety.
• Rich in Vitamins and Minerals: Chickpeas provide various vitamins and minerals, including folate, iron, phosphorus, and potassium. These nutrients support various bodily functions, from cell growth to energy production.
• May Help Manage Blood Sugar: The fiber and protein content of chickpeas can help stabilize blood sugar levels, making them a beneficial food for individuals with diabetes or insulin resistance.
• May Support Heart Health: Studies have linked chickpea consumption to improved heart health markers, such as lower cholesterol levels and reduced blood pressure.

Chickpeas are a nutritious food that can be a great addition to a balanced diet, but eating chickpeas has a few potential downsides as listed below:

• May Cause Digestive Issues: Due to their high fiber content, chickpeas can cause gas, bloating, and digestive discomfort in some individuals, especially if consumed in large quantities or if the digestive system is not accustomed to high-fiber foods.
• Phytic Acid Content: Chickpeas contain phytic acid, which can inhibit the absorption of certain minerals like iron and zinc. Soaking or sprouting chickpeas before consumption can help reduce phytic acid levels.
• Potential Allergens: Although rare, some individuals may be allergic to chickpeas. Allergic reactions can range from mild symptoms like hives to more severe reactions.
• Sodium Content in Canned Chickpeas: Canned chickpeas may contain added sodium, which can be a concern for individuals with high blood pressure or those following a low-sodium diet. Rinsing canned chickpeas before consumption can help reduce sodium content.

Yes, chickpeas are considered a nutritious and healthy food because they are high in protein, fiber, vitamins, and minerals. Eating chickpeas can be a part of a balanced diet that supports overall health, particularly for digestive health, blood sugar control, and heart health.

Yes, chickpeas are a good source of protein. One half-cup serving of chickpeas has 6 grams of protein, contributing significantly to the Daily Value of 50 grams per day. This makes chickpeas a valuable plant-based protein source for vegetarians, vegans, and anyone looking to increase their protein intake.

For general health, a recommended daily intake of chickpeas is ½ to 1 cup (100-200g) of cooked chickpeas. This amount can provide a good balance of protein, fiber, vitamins, and minerals. For weight loss, it is recommended to stick to ½ cup (100g) to manage calorie intake while still reaping the benefits of the fiber content of chickpeas.

While there is no strict upper limit for chickpea consumption, it is generally recommended to consume them in moderation as part of a balanced diet. A cup of cooked chickpeas provides 477 mg of potassium. People who use canned chickpeas should check how much added sodium they contain and rinse them to reduce sodium levels.

Calorie content can vary slightly between Kabuli and Desi chickpeas. However, the differences are more pronounced in other nutrients. A study showed that Kabuli chickpeas tend to have higher carbohydrate and crude fat content, while Desi chickpeas have more fiber (L Singh et al.).

Yes, chickpea macros vary by type. While both Kabuli and Desi chickpeas are nutritious, they differ in their macronutrient profiles (L Singh et al.). Kabuli chickpeas tend to be slightly lower in calories and carbohydrates but may have a higher crude fat content. Desi chickpeas have more fiber. For example, Kabuli Chana has 12 grams of fiber per 100 grams, while Black Chana has 18 grams. Protein content can also vary, with white chickpeas having around 8 grams of protein and black chickpeas having about 10 grams per serving.

The chickpea (Cicer arietinum L.) history begins in the Fertile Crescent, where it was domesticated around 10,000 years ago alongside other dietary staples like wheat, barley, peas, and lentils. Its closest wild relative, Cicer reticulatum, still thrives in southeastern Turkey and parts of Syria to this day. Archaeological evidence from sites like Tell El-Kerkh and Tell Abu Hureyra in Syria reveals that communities were utilizing chickpeas as early as the 8th millennium BCE. Discoveries at Çayönü and Hacilar in Turkey further confirm the early cultivation of this versatile legume. 

By 3300 BCE, domesticated chickpeas were well-established in Egypt and the Middle East, gradually spreading westward to Greece and eastward to regions like Tell Bazmusian. The chickpea's journey continued into the Indian subcontinent between 1750 and 1500 BCE, and by the Iron Age, it had reached as far south as Ethiopia. In the 16th century, Spanish and Portuguese explorers introduced chickpeas to the New World.