How many calories and protein are in 100g of roasted chickpeas?

October 29, 2025 •

4 min read

According to the USDA, one cup of cooked chickpeas contains around 14.5 grams of protein, but roasting them significantly changes the density and therefore the nutritional breakdown per 100 grams. So, how many calories and protein are in 100g of roasted chickpeas? The answer depends on whether they are dry-roasted or prepared with oil, but they remain a nutrient-dense and satisfying snack.

Quick Summary

Roasted chickpeas offer a satisfying crunch and a concentrated source of nutrients. Their caloric and protein content per 100g varies based on preparation methods, but they consistently provide a notable amount of plant-based protein, fiber, and essential minerals. This makes them a nutritious addition to a balanced diet.

Key Points

High in Protein: 100g of roasted chickpeas contains about 18-20 grams of plant-based protein, which is significantly higher than a comparable portion of boiled chickpeas.
Moderate Calorie Count: A 100g serving typically has around 380-400 calories, a lower density than many other common high-protein snacks like mixed nuts.
Excellent Fiber Source: The roasting process concentrates the dietary fiber, which is beneficial for digestive health and provides a feeling of fullness.
Versatile Snack Option: Roasted chickpeas can be seasoned in countless ways, used as a salad or soup topping, or mixed into a custom trail mix.
Healthier Snack Alternative: They offer a healthier, crunchier alternative to processed potato chips and pretzels, providing more nutrients with less unhealthy fat.
DIY Friendly: You can easily control the ingredients and nutrition by making your own roasted chickpeas at home with minimal oil and seasoning.

Understanding the Nutritional Profile

Roasted chickpeas, also known as roasted garbanzo beans, are a popular and healthy snack alternative to processed chips and crackers. The process of roasting removes moisture, concentrating the macronutrients and changing the overall calorie and protein density. The final nutritional value is influenced by whether they are prepared commercially with added oils and seasonings or simply dry-roasted at home.

The Calorie and Protein Breakdown

The exact calorie and protein content in 100g of roasted chickpeas can vary. Homemade dry-roasted chickpeas will typically have a different profile than a store-bought version made with added oil. A general estimate for commercially dry-roasted chickpeas indicates a higher concentration of nutrients compared to their cooked, boiled counterparts.

For a standard 100g serving of dry-roasted chickpeas, you can expect:

Calories: Approximately 350-400 kcal, depending on preparation.
Protein: Roughly 18-20 grams of protein, a significant increase from cooked chickpeas.
Carbohydrates: Around 60-65 grams, with a substantial portion coming from dietary fiber.
Fat: A modest 5-6 grams, which may increase with added oil during roasting.

Health Benefits of Roasted Chickpeas

Beyond their calorie and protein content, roasted chickpeas offer a host of health benefits that make them a smart dietary choice. Their high fiber content, for example, is excellent for digestive health and helps promote feelings of fullness, which can aid in weight management. The combination of protein and fiber also helps stabilize blood sugar levels, preventing the energy crashes associated with sugary snacks. Additionally, chickpeas are rich in essential vitamins and minerals like iron, folate, and manganese, which are crucial for overall bodily function.

How to Incorporate Roasted Chickpeas into Your Diet

Roasted chickpeas are incredibly versatile and can be enjoyed in many ways. Here are a few ideas:

As a stand-alone snack: A handful of roasted chickpeas is a perfect crunchy, satisfying bite for between meals.
Salad topping: Replace high-calorie croutons with roasted chickpeas for a boost of protein and fiber.
Soup garnish: Sprinkle them on top of your favorite soup for added texture and nutrition.
Meal component: Mix them into grain bowls, wraps, or even pasta dishes to add a nutritious element.
Homemade trail mix: Combine them with nuts, seeds, and dried fruit for a custom, healthy trail mix.

Roasted Chickpeas vs. Other Snacks: A Comparison

To highlight the nutritional value of roasted chickpeas, let's compare a 100g serving to some other popular snacks. This table illustrates how they stack up in terms of calories and protein, making them an excellent choice for a healthier lifestyle.


Snack (100g)	Calories (approx.)	Protein (approx.)	Notes
Roasted Chickpeas	380 kcal	19 g	High in fiber, low saturated fat
Potato Chips	536 kcal	6 g	High in saturated fat and sodium
Pretzels	390 kcal	10 g	Low in fiber and protein
Mixed Nuts	607 kcal	20 g	High in healthy fats, but more calories
Roasted Peanuts	567 kcal	26 g	High in calories and fat

As the comparison shows, roasted chickpeas offer a competitive amount of protein and a lower calorie count than many common alternatives, especially when prepared without excessive oil. While nuts provide similar protein, their higher fat content results in a significantly higher caloric load.

Making Your Own Roasted Chickpeas

For those who want to control the ingredients and avoid excess sodium or unhealthy oils, making roasted chickpeas at home is a simple process. It allows you to experiment with different spices and seasonings to create your desired flavor profile. Here's a basic method:

Rinse and dry: Start with canned chickpeas. Rinse them thoroughly and pat them completely dry. This is a crucial step for achieving a crispy texture.
Season: Toss the dry chickpeas with a small amount of olive oil and your choice of seasoning. Popular options include smoked paprika, garlic powder, cumin, or just salt and pepper.
Roast: Spread the seasoned chickpeas in a single layer on a baking sheet. Roast them in a preheated oven at 400°F (200°C) for 20-30 minutes, or until golden brown and crispy. Shake the pan halfway through for even cooking.
Cool: Let them cool completely before storing. They will become even crispier as they cool down.

Conclusion: A Powerful Nutritional Punch

In summary, 100g of roasted chickpeas delivers a powerful nutritional punch, providing approximately 380-400 calories and 18-20 grams of protein, making them an excellent high-protein, high-fiber snack. Their versatility, combined with significant health benefits like improved digestion and blood sugar regulation, makes them a superb addition to any diet. Whether you buy them or make them at home, they are a satisfying and healthy way to boost your protein intake. For more in-depth nutritional information on a wide variety of foods, you can visit the USDA's FoodData Central website.

Frequently Asked Questions

While denser in nutrients than cooked chickpeas due to water loss, they are not excessively high in calories. A 100g portion typically contains 350-400 kcal, which is lower than many popular nuts and snacks, making them a balanced choice.

Yes, per 100g, roasted chickpeas have more protein. The roasting process removes moisture, concentrating the protein into a smaller, denser weight. A 100g serving of roasted chickpeas contains 18-20g of protein, while 100g of boiled chickpeas contains only about 8-9g.

Roasting does not harm the overall nutritional value. It mainly removes water, concentrating the nutrients. As long as they are not fried in excessive oil or covered in sugary sauces, roasted chickpeas are an excellent, healthy food.

Yes, roasted chickpeas can assist with weight loss. They are rich in both protein and fiber, which helps increase satiety and reduce overall calorie intake by keeping you feeling full for longer.

The key to extra crispy roasted chickpeas is to ensure they are completely dry before roasting. After rinsing, pat them down thoroughly with a paper towel. Additionally, spread them in a single layer on the baking sheet to allow for even heat distribution.

Store-bought versions can be healthy, but it's important to check the label for added ingredients. Look for products with minimal added oil, sugar, and sodium. Dry-roasted varieties are often the healthiest option.

Chickpeas are not a complete protein on their own, as they lack sufficient quantities of certain essential amino acids like methionine. However, when paired with other foods like grains (e.g., rice), they form a complete protein meal.