How Many Calories in Chickpeas?
1 cană năut fiert (164g) = 269 kcal
Nutritional Values per 100g
Standard Serving
1 cană năut fiert (164g) contains 269 calories.
Best time: Lunch or dinner, as a main source of plant protein or alongside meat
Benefits
- ✓Good source of plant protein (8.9g/100g) and fiber (7.6g/100g), providing lasting satiety
- ✓Low glycemic index - releases glucose gradually, useful for blood sugar control
- ✓Rich in iron, magnesium, and manganese, minerals important for energy and bone health
- ✓Versatile - can partially replace meat in vegetarian meals or round out protein intake
- ✓Contains both protein and complex carbs, useful before or after a workout
Considerations
- !Being an incomplete protein, it's best combined with grains (rice, whole-grain bread) for a complete amino acid profile
- !The high fiber content can cause bloating in people unaccustomed to legumes - introduce it gradually
- !Canned chickpeas often have added sodium - rinse them well or choose the dried, home-cooked version
FitAzi Tip
FitAzi recommends chickpeas as a base for filling vegetarian meals - combined with rice or quinoa, they provide a complete amino acid profile. Add them to salads, soups, or turn them into hummus for a snack rich in protein and fiber.
Frequently Asked Questions
100g of cooked chickpeas has 164 calories, with 8.9g protein, 27.4g carbs, 2.6g fat, and 7.6g fiber. A full cup of cooked chickpeas (164g) has about 269 calories - a substantial portion, suitable as the main plant-protein source in a meal.
Yes, with 8.9g of protein per 100g, chickpeas are one of the best plant protein sources, alongside lentils and beans. They are an incomplete protein, so for a full essential amino acid profile it's ideal to combine them with grains like rice, quinoa, or whole-grain bread.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.