Chickpeas (garbanzo beans), cooked: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (164 g) | % DV* |
|---|---|---|---|
| Calories | 164 cal | 269 cal | 13% |
| Total Fat | 2.6 g | 4.2 g | 5% |
| Saturated Fat | 0.3 g | 0.4 g | 2% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 7 mg | 11 mg | 0% |
| Total Carbohydrate | 27.4 g | 45.0 g | 16% |
| Dietary Fiber | 7.6 g | 12.5 g | 45% |
| Total Sugars | 4.8 g | 7.9 g | |
| Protein | 8.9 g | 14.5 g | 29% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 49 mg | 80 mg | 6% |
| Iron | 2.9 mg | 4.7 mg | 26% |
| Potassium | 291 mg | 477 mg | 10% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (164 g) | % DV* |
|---|---|---|---|
| Calories | 164 cal | 269 cal | 13% |
| Energy (kJ) | 686 kJ | 1,125 kJ | |
| Water | 60.2 % | 98.7 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (164 g) | % DV* |
|---|---|---|---|
| Total Fat | 2.6 g | 4.2 g | 5% |
| Total Carbohydrate | 27.4 g | 45.0 g | 16% |
| Dietary Fiber | 7.6 g | 12.5 g | 45% |
| Total Sugars | 4.8 g | 7.9 g | |
| Protein | 8.9 g | 14.5 g | 29% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (164 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 0.3 g | 0.4 g | 2% |
| Trans Fat | 0.0 g | 0.0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 0.6 g | 1.0 g | |
| Polyunsaturated Fat | 1.2 g | 1.9 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.00 g | 0.00 g | |
| Myristic acid (14:0) | 0.00 g | 0.01 g | |
| Palmitic acid (16:0) | 0.22 g | 0.35 g | |
| Stearic acid (18:0) | 0.04 g | 0.06 g | |
| Palmitoleic acid (16:1) | 0.01 g | 0.01 g | |
| Oleic acid (18:1) | 0.58 g | 0.95 g | |
| Gadoleic acid (20:1) | 0.00 g | 0.00 g | |
| Erucic acid (22:1) | 0.00 g | 0.00 g | |
| Linoleic acid (18:2) | 1.11 g | 1.83 g | |
| Linolenic acid (18:3) | 0.04 g | 0.07 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.00 g | 0.00 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.00 g | 0.00 g |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (164 g) | % DV* |
|---|---|---|---|
| Sodium | 7 mg | 11 mg | 0% |
| Calcium | 49 mg | 80 mg | 6% |
| Iron | 2.9 mg | 4.7 mg | 26% |
| Potassium | 291 mg | 477 mg | 10% |
| Magnesium | 48 mg | 79 mg | 19% |
| Phosphorus | 168 mg | 276 mg | 22% |
| Zinc | 1.5 mg | 2.5 mg | 23% |
| Copper | 0.35 mg | 0.58 mg | 64% |
| Manganese | 1.03 mg | 1.69 mg | 73% |
| Selenium | 3.7 µg | 6.1 µg | 11% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (164 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 1 µg | 2 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 1.3 mg | 2.1 mg | 2% |
| Vitamin E (alpha-tocopherol) | 0.35 mg | 0.57 mg | 4% |
| Vitamin K (phylloquinone) | 4.0 µg | 6.6 µg | 5% |
| Thiamin (vitamin B1) | 0.12 mg | 0.19 mg | 16% |
| Riboflavin (vitamin B2) | 0.06 mg | 0.10 mg | 8% |
| Niacin (vitamin B3) | 0.5 mg | 0.9 mg | 5% |
| Pantothenic acid (vitamin B5) | 0.29 mg | 0.47 mg | 9% |
| Vitamin B6 | 0.14 mg | 0.23 mg | 13% |
| Folate (DFE) | 172 µg | 282 µg | 71% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 43 mg | 70 mg | 13% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (164 g) | % DV* |
|---|---|---|---|
| Ash | 0.92 g | 1.51 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Chickpeas (garbanzo beans), raw and 100 g of Chickpeas (garbanzo beans), cooked don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Chickpeas (garbanzo beans), raw: 378 cal. Chickpeas (garbanzo beans), cooked: 164 cal. Values per 100 g.
It absorbs water as it cooks, so cooked food weighs more and has fewer calories per 100 g. 100 g raw makes about 230 g cooked. Per 100 g: 378 kcal raw and 164 kcal boiled or steamed.
Questions about Chickpeas (garbanzo beans), cooked
How many calories are in Chickpeas (garbanzo beans), cooked?
Chickpeas (garbanzo beans), cooked has 164 calories per 100 g (3.5 oz), according to the USDA. In 1 cup (164 g), that is 269 calories.
What is the difference between Chickpeas (garbanzo beans), raw and Chickpeas (garbanzo beans), cooked?
Chickpeas (garbanzo beans), raw has 378 cal per 100 g and Chickpeas (garbanzo beans), cooked has 164 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Chickpeas (garbanzo beans), cooked come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 173757: “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt”.
Data version: usdasr2018-b6d8398e.