Chickpeas are more than just a tasty ingredient for hummus and curries—they’re a nutritional powerhouse. If you’re searching for an easy-to-understand chickpea nutrition fact, you’re in the right place.
Packed with plant-based protein, fiber, vitamins, and minerals, chickpeas support digestion, heart health, weight management, and overall wellness.
In this guide, we break down chickpeas nutrition per 100g, explain their health benefits, and help you understand why this humble legume deserves a spot in your daily diet.
Boiled chickpea nutrition facts per 100g
1. Boiled chickpeas provide approximately 164 kilocalories per 100 grams, making them a moderately energy-dense food suitable for balanced meals.
2. Around 60.3 grams of water are present in 100 grams of boiled chickpeas, contributing to hydration and a low energy density.
3. Each 100 grams contains about 8.9 grams of high-quality plant-based protein, supporting muscle repair and overall body functions.
4. Boiled chickpeas have roughly 2.6 grams of total fat, most of which is heart-healthy unsaturated fat.
5. Of the total fat, only 0.3 grams are saturated, making them very low in unhealthy fats.
6. Approximately 0.6 grams of fat come from monounsaturated sources, which may help maintain healthy cholesterol levels.
7. Around 1.1 grams are polyunsaturated fats, including essential omega-6 fatty acids that support brain and heart health.
8. Chickpeas are rich in carbohydrates, with about 27.4 grams per 100 grams, providing long-lasting energy.
9. They contain 7.6 grams of fiber, which promotes digestive health, satiety, and stable blood sugar levels.
10. Natural sugars in boiled chickpeas are around 4.8 grams, making them a low-sugar carbohydrate source.
11. The bulk of the carbohydrates comes from starch, roughly 22 grams, which is slowly digested and helps maintain energy levels.
12. Boiled chickpeas provide a small amount of vitamin C, about 1.3 milligrams, contributing slightly to antioxidant protection.
13. With 0.139 milligrams of vitamin B6, chickpeas help in amino acid metabolism and neurotransmitter synthesis.
14. A significant 172 micrograms of folate supports DNA synthesis, cell growth, and overall prenatal health.
15. Containing 49 milligrams of calcium, chickpeas aid in maintaining strong bones and proper nerve function.
16. Boiled chickpeas supply around 2.9 milligrams of iron, important for red blood cell production and preventing anemia.
17. With 48 milligrams of magnesium, they help support muscle function, energy production, and bone health.
18. Phosphorus content is about 168 milligrams, crucial for bone formation, energy metabolism, and DNA repair.
19. Boiled chickpeas contain 291 milligrams of potassium, which helps regulate blood pressure, fluid balance, and heart function.
20. Providing 1.5 milligrams of zinc, chickpeas support immune function, wound healing, and enzymatic reactions.
Chickpeas nutrition facts 100g
1. Boiled chickpeas provide around 164 kilocalories per 100 grams, making them a moderately energy-rich food suitable for meals and snacks.
2. They contain approximately 60.3 grams of water, which helps keep the body hydrated and contributes to their low energy density.
3. Each 100 grams supplies about 8.9 grams of high-quality plant-based protein, supporting muscle repair, tissue growth, and overall body functions.
4. The total fat content is roughly 2.6 grams, with the majority being heart-healthy unsaturated fats.
5. Saturated fat is very low at only 0.3 grams, which helps keep cholesterol levels in check.
6. Monounsaturated fats account for about 0.6 grams, which are beneficial for heart health and may reduce inflammation.
7. Polyunsaturated fats, including omega-6 fatty acids, make up roughly 1.1 grams and support brain and cardiovascular function.
8. Chickpeas are rich in carbohydrates, providing around 27.4 grams per 100 grams, which are mostly slow-digesting and provide sustained energy.
9. Dietary fiber content is about 7.6 grams, which promotes healthy digestion, supports gut microbiota, and aids in blood sugar regulation.
10. Natural sugars are approximately 4.8 grams, giving a gentle sweetness while keeping the glycemic load low.
11. Starch makes up the majority of carbohydrates at roughly 22 grams, providing long-lasting energy and helping maintain stable blood glucose levels.
12. Boiled chickpeas contain a small amount of vitamin C, about 1.3 milligrams, which contributes to antioxidant protection and immune support.
13. Vitamin B6 is present at 0.139 milligrams, helping with amino acid metabolism and proper neurotransmitter function.
14. Folate, or vitamin B9, is abundant at 172 micrograms, essential for DNA synthesis, red blood cell formation, and overall cellular growth.
15. Calcium content is around 49 milligrams, supporting strong bones, teeth, and proper nerve function.
16. Iron is present at about 2.9 milligrams, playing a crucial role in oxygen transport and preventing anemia.
17. Magnesium content is 48 milligrams, which helps with energy production, muscle function, and bone health.
18. Phosphorus is approximately 168 milligrams, important for bone and teeth structure, energy metabolism, and cellular repair.
19. Potassium content is high at 291 milligrams, which supports blood pressure regulation, fluid balance, and proper heart function.
20. Zinc is present at 1.5 milligrams, aiding immune function, wound healing, and enzymatic reactions throughout the body.
Calories and macronutrients in chickpeas
1. Boiled chickpeas provide around 164 kilocalories per 100 grams, making them a moderately energy-rich food suitable for meals and snacks.
2. They contain approximately 60.3 grams of water, which helps keep the body hydrated and contributes to their low energy density.
3. Each 100 grams supplies about 8.9 grams of high-quality plant-based protein, supporting muscle repair, tissue growth, and overall body functions.
4. The total fat content is roughly 2.6 grams, with the majority being heart-healthy unsaturated fats.
5. Saturated fat is very low at only 0.3 grams, which helps keep cholesterol levels in check.
6. Monounsaturated fats account for about 0.6 grams, which are beneficial for heart health and may reduce inflammation.
7. Polyunsaturated fats, including omega-6 fatty acids, make up roughly 1.1 grams and support brain and cardiovascular function.
8. Chickpeas are rich in carbohydrates, providing around 27.4 grams per 100 grams, which are mostly slow-digesting and provide sustained energy.
9. Dietary fiber content is about 7.6 grams, which promotes healthy digestion, supports gut microbiota, and aids in blood sugar regulation.
10. Natural sugars are approximately 4.8 grams, giving a gentle sweetness while keeping the glycemic load low.
11. Starch makes up the majority of carbohydrates at roughly 22 grams, providing long-lasting energy and helping maintain stable blood glucose levels.
12. Boiled chickpeas contain a small amount of vitamin C, about 1.3 milligrams, which contributes to antioxidant protection and immune support.
13. Vitamin B6 is present at 0.139 milligrams, helping with amino acid metabolism and proper neurotransmitter function.
14. Folate, or vitamin B9, is abundant at 172 micrograms, essential for DNA synthesis, red blood cell formation, and overall cellular growth.
15. Calcium content is around 49 milligrams, supporting strong bones, teeth, and proper nerve function.
16. Iron is present at about 2.9 milligrams, playing a crucial role in oxygen transport and preventing anemia.
17. Magnesium content is 48 milligrams, which helps with energy production, muscle function, and bone health.
18. Phosphorus is approximately 168 milligrams, important for bone and teeth structure, energy metabolism, and cellular repair.
19. Potassium content is high at 291 milligrams, which supports blood pressure regulation, fluid balance, and proper heart function.
20. Zinc is present at 1.5 milligrams, aiding immune function, wound healing, and enzymatic reactions throughout the body.
Protein and fiber benefits of chickpeas
1. Chickpeas are an excellent source of plant-based protein, providing about 8.9 grams per 100 grams, which helps in building and repairing muscles after exercise or daily wear and tear.
2. The protein in chickpeas contains essential amino acids that are vital for overall body growth, tissue maintenance, and cellular repair.
3. Including chickpeas in your diet can support lean muscle development, making them especially beneficial for vegetarians and vegans seeking high-quality protein.
4. Protein from chickpeas also helps in maintaining healthy skin, hair, and nails by providing the building blocks for collagen and keratin synthesis.
5. Regular consumption of chickpeas can enhance satiety due to their protein content, helping to control appetite and prevent overeating.
6. Protein in chickpeas contributes to enzyme and hormone production, supporting vital bodily functions like digestion, metabolism, and mood regulation.
7. Chickpeas’ protein aids in the repair of tissues after injury or intense physical activity, promoting faster recovery and better overall health.
8. The fiber in chickpeas, about 7.6 grams per 100 grams, helps regulate digestion by promoting smooth bowel movements and preventing constipation.
9. Dietary fiber in chickpeas slows the absorption of sugar in the bloodstream, which helps maintain stable blood glucose levels and reduces the risk of type 2 diabetes.
10. Fiber also feeds beneficial gut bacteria, supporting a healthy microbiome that improves immunity and reduces inflammation in the digestive tract.
11. The combination of protein and fiber in chickpeas promotes prolonged feelings of fullness, making them effective for weight management and appetite control.
12. Soluble fiber in chickpeas binds to cholesterol in the intestines, helping reduce LDL or “bad” cholesterol and promoting heart health.
13. Chickpea fiber slows down digestion, which allows for a more gradual release of energy and helps prevent sudden spikes and crashes in blood sugar.
14. Protein and fiber together support metabolic health, as protein preserves muscle mass while fiber improves nutrient absorption and digestive efficiency.
15. Regular intake of chickpeas can reduce the risk of cardiovascular diseases by supporting healthy cholesterol levels, blood pressure, and body weight.
16. Protein in chickpeas supports bone health by providing nutrients that work alongside calcium and magnesium, while fiber contributes to overall nutrient absorption.
17. Fiber-rich chickpeas can improve gut motility, reduce bloating, and enhance nutrient assimilation, allowing your body to better use the protein and other nutrients.
18. Chickpeas’ combination of protein and fiber can improve exercise endurance and recovery by providing sustained energy and reducing post-workout inflammation.
19. Fiber in chickpeas also supports detoxification by aiding the elimination of waste and promoting healthy liver function.
20. Including chickpeas regularly in your diet ensures a steady supply of both protein and fiber, which together support digestion, muscle health, heart health, weight management, and overall vitality.
Vitamins and minerals in chickpeas
1. Chickpeas are an excellent source of plant-based protein, providing about 8.9 grams per 100 grams, which helps in building and repairing muscles after exercise or daily wear and tear.
2. The protein in chickpeas contains essential amino acids that are vital for overall body growth, tissue maintenance, and cellular repair.
3. Including chickpeas in your diet can support lean muscle development, making them especially beneficial for vegetarians and vegans seeking high-quality protein.
4. Protein from chickpeas also helps in maintaining healthy skin, hair, and nails by providing the building blocks for collagen and keratin synthesis.
5. Regular consumption of chickpeas can enhance satiety due to their protein content, helping to control appetite and prevent overeating.
6. Protein in chickpeas contributes to enzyme and hormone production, supporting vital bodily functions like digestion, metabolism, and mood regulation.
7. Chickpeas’ protein aids in the repair of tissues after injury or intense physical activity, promoting faster recovery and better overall health.
8. The fiber in chickpeas, about 7.6 grams per 100 grams, helps regulate digestion by promoting smooth bowel movements and preventing constipation.
9. Dietary fiber in chickpeas slows the absorption of sugar in the bloodstream, which helps maintain stable blood glucose levels and reduces the risk of type 2 diabetes.
10. Fiber also feeds beneficial gut bacteria, supporting a healthy microbiome that improves immunity and reduces inflammation in the digestive tract.
11. The combination of protein and fiber in chickpeas promotes prolonged feelings of fullness, making them effective for weight management and appetite control.
12. Soluble fiber in chickpeas binds to cholesterol in the intestines, helping reduce LDL or “bad” cholesterol and promoting heart health.
13. Chickpea fiber slows down digestion, which allows for a more gradual release of energy and helps prevent sudden spikes and crashes in blood sugar.
14. Protein and fiber together support metabolic health, as protein preserves muscle mass while fiber improves nutrient absorption and digestive efficiency.
15. Regular intake of chickpeas can reduce the risk of cardiovascular diseases by supporting healthy cholesterol levels, blood pressure, and body weight.
16. Protein in chickpeas supports bone health by providing nutrients that work alongside calcium and magnesium, while fiber contributes to overall nutrient absorption.
17. Fiber-rich chickpeas can improve gut motility, reduce bloating, and enhance nutrient assimilation, allowing your body to better use the protein and other nutrients.
18. Chickpeas’ combination of protein and fiber can improve exercise endurance and recovery by providing sustained energy and reducing post-workout inflammation.
19. Fiber in chickpeas also supports detoxification by aiding the elimination of waste and promoting healthy liver function.
20. Including chickpeas regularly in your diet ensures a steady supply of both protein and fiber, which together support digestion, muscle health, heart health, weight management, and overall vitality.
Health benefits of chickpeas
1. Chickpeas are rich in plant-based protein, which supports muscle repair, tissue growth, and overall body function, making them an excellent choice for vegetarians and vegans.
2. They are high in dietary fiber, helping to regulate digestion, prevent constipation, and promote a healthy gut microbiome.
3. The soluble fiber in chickpeas helps lower LDL cholesterol, which supports cardiovascular health and reduces the risk of heart disease.
4. Chickpeas have a low glycemic index, which helps stabilize blood sugar levels and can aid in managing type 2 diabetes.
5. They are a good source of folate, which is essential for DNA synthesis, cell growth, and healthy fetal development during pregnancy.
6. Chickpeas provide important minerals like magnesium and potassium, which help maintain healthy blood pressure and proper muscle function.
7. The iron in chickpeas supports red blood cell production and helps prevent anemia, improving oxygen transport throughout the body.
8. Chickpeas contain antioxidants, such as vitamin C and manganese, which help combat oxidative stress and protect cells from damage.
9. Their combination of protein and fiber promotes satiety, helping control appetite and supporting healthy weight management.
10. Chickpeas are naturally low in fat and cholesterol-free, making them heart-friendly and ideal for a balanced diet.
11. The magnesium and phosphorus content supports bone health, strength, and density, reducing the risk of osteoporosis.
12. Chickpeas’ fiber content promotes a healthy gut environment, reducing the risk of digestive disorders such as irritable bowel syndrome.
13. They provide B vitamins like B6 and folate, which play a key role in energy metabolism, brain health, and nerve function.
14. Chickpeas can help reduce inflammation due to their combination of antioxidants, fiber, and polyphenols.
15. Regular consumption supports metabolic health, aiding in stable blood sugar, healthy cholesterol, and balanced hormone levels.
16. The zinc content supports immune function, helping the body fight infections and heal wounds more efficiently.
17. Chickpeas help improve heart health by lowering blood cholesterol, supporting proper blood flow, and maintaining healthy arteries.
18. Their protein supports muscle maintenance and repair, while fiber helps regulate digestion and maintain energy levels.
19. Chickpeas can contribute to improved mental health, as B vitamins and magnesium are linked to reduced anxiety, depression, and better cognitive function.
20. Overall, chickpeas are a nutrient-dense, versatile food that supports digestion, heart health, blood sugar control, immunity, bone strength, and overall vitality when included regularly in the diet.
How to include chickpeas in your daily diet
1. Chickpeas are rich in plant-based protein, which supports muscle repair, tissue growth, and overall body function, making them an excellent choice for vegetarians and vegans.
2. They are high in dietary fiber, helping to regulate digestion, prevent constipation, and promote a healthy gut microbiome.
3. The soluble fiber in chickpeas helps lower LDL cholesterol, which supports cardiovascular health and reduces the risk of heart disease.
4. Chickpeas have a low glycemic index, which helps stabilize blood sugar levels and can aid in managing type 2 diabetes.
5. They are a good source of folate, which is essential for DNA synthesis, cell growth, and healthy fetal development during pregnancy.
6. Chickpeas provide important minerals like magnesium and potassium, which help maintain healthy blood pressure and proper muscle function.
7. The iron in chickpeas supports red blood cell production and helps prevent anemia, improving oxygen transport throughout the body.
8. Chickpeas contain antioxidants, such as vitamin C and manganese, which help combat oxidative stress and protect cells from damage.
9. Their combination of protein and fiber promotes satiety, helping control appetite and supporting healthy weight management.
10. Chickpeas are naturally low in fat and cholesterol-free, making them heart-friendly and ideal for a balanced diet.
11. The magnesium and phosphorus content supports bone health, strength, and density, reducing the risk of osteoporosis.
12. Chickpeas’ fiber content promotes a healthy gut environment, reducing the risk of digestive disorders such as irritable bowel syndrome.
13. They provide B vitamins like B6 and folate, which play a key role in energy metabolism, brain health, and nerve function.
14. Chickpeas can help reduce inflammation due to their combination of antioxidants, fiber, and polyphenols.
15. Regular consumption supports metabolic health, aiding in stable blood sugar, healthy cholesterol, and balanced hormone levels.
16. The zinc content supports immune function, helping the body fight infections and heal wounds more efficiently.
17. Chickpeas help improve heart health by lowering blood cholesterol, supporting proper blood flow, and maintaining healthy arteries.
18. Their protein supports muscle maintenance and repair, while fiber helps regulate digestion and maintain energy levels.
19. Chickpeas can contribute to improved mental health, as B vitamins and magnesium are linked to reduced anxiety, depression, and better cognitive function.
20. Overall, chickpeas are a nutrient-dense, versatile food that supports digestion, heart health, blood sugar control, immunity, bone strength, and overall vitality when included regularly in the diet.
Final Thoughts
Understanding the chickpea nutrition fact makes it clear why this legume is loved worldwide. Whether you enjoy them boiled, roasted, or blended into dips, chickpeas deliver impressive nutrition in every bite.
Affordable, versatile, and incredibly healthy, chickpeas are a smart choice for anyone aiming to eat better without sacrificing taste. Add them to your routine and let your meals work harder for your health.