Protein in Chickpeas: How Much per 100g and per Portion
Canned, re-heated, and drained chickpeas provide 8.4g of protein per 100g. For someone tracking their intake, a larger portion of 238g is needed to reach a 20g protein target, which also provides 307 kcal and 43.6g of carbohydrates. Chickpeas are a useful plant-based protein source when considered as part of a whole meal.
CoFID 13-670 · Beans, chick peas, canned, re-heated, drained
What the numbers say
- Protein per calorie. Chickpeas offer 6.5g of protein for every 100 kcal. Protein accounts for 26% of their total energy, with the rest coming from carbohydrates and fat.
- Low fat, sugar and salt. According to UK front-of-pack colour coding, chickpeas are rated ‘low’ for fat (3.0g), saturated fat (0.29g), sugars (0.7g), and salt (0.0g) per 100g.
- Source of dietary fibre. A 100g amount of canned chickpeas contains 7.1g of dietary fibre. A larger 200g portion provides 14.2g of fibre.
Chickpeas macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 129 kcal 547 kJ |
6% | – |
| Protein | 8.4g | 17% | – |
| Fat | 3g | 4% | low |
| of which saturates | 0.3g | 1% | low |
| Carbohydrate | 18.3g | 7% | – |
| of which sugars | 0.7g | 1% | low |
| Fibre | 7.1g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in chickpeas by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 6.7g | 103 | 14.6g | 2.4g |
| 100g | 8.4g | 129 | 18.3g | 3g |
| 200g | 16.8g | 258 | 36.6g | 6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of chickpeas for 20g or 30g of protein
- To get 20g of protein from chickpeas alone, you would need to eat 238g, which contains 307 kcal.
- For a higher 30g protein target, the amount needed increases to 357g, providing 461 kcal and 65.4g of carbohydrates.
- The data is for canned, re-heated, and drained chickpeas; the nutritional values of dried chickpeas measured before cooking will be different.
How it compares with other beans, pulses and soya foods
Among the 17 beans, pulses, and soya foods on this site, canned chickpeas rank 9th for protein content per 100g. Their protein-per-calorie score is lower, ranking 15th in the same group. The protein content is very similar to that of other pulses, such as Black-Eyed Beans (8.8g per 100g) and cooked Red Lentils (8.1g). They contain more protein than Cannellini Beans (7.6g) and significantly more than standard Baked Beans, which have 5.0g per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Chickpeas | 8.4g | 129 | 6.5g |
| Cannellini Beans | 7.6g | 104 | 7.3g |
| Black-Eyed Beans | 8.8g | 116 | 7.6g |
| Baked Beans | 5g | 81 | 6.2g |
| Red Lentils | 8.1g | 102 | 7.9g |
Quick answers
How much protein is in a 200g portion of chickpeas?
A 200g portion of canned, re-heated, and drained chickpeas contains 16.8g of protein, along with 258 kcal and 14.2g of fibre.
Are chickpeas a good source of protein compared to other beans?
Canned chickpeas have 8.4g of protein per 100g, which is a similar amount to other pulses like black-eyed beans and red lentils, and more than cannellini or baked beans.
Are chickpeas high in fat or sugar?
No, per 100g they are considered ‘low’ in fat (3.0g), saturated fat (0.29g), and sugars (0.7g) based on UK front-of-pack nutrition labelling guidance.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.