How many calories are in 1 cup of chickpea pasta? A complete nutritional guide

December 10, 2025 •

3 min read

Chickpea pasta is a powerhouse of nutrients, often providing nearly double the protein and significantly more fiber than traditional white pasta. For those wondering how many calories are in 1 cup of chickpea pasta, the answer can depend on whether the pasta is measured cooked or uncooked, a crucial detail for accurate tracking and meal planning. This guide breaks down the specifics, helping you understand this healthy alternative.

Quick Summary

A standard 1-cup serving of cooked chickpea pasta contains approximately 250 calories, offering a significant nutritional boost with more protein and fiber than traditional pasta varieties. The calorie count varies by brand and depends on the uncooked weight. Learn how to correctly calculate and incorporate it into a balanced diet.

Key Points

Serving Size Matters: The calorie count depends on whether you are measuring 1 cup of cooked or uncooked chickpea pasta, so always check the serving size on the package.
Higher in Protein: Chickpea pasta provides nearly double the protein of traditional pasta, making it more satiating and beneficial for muscle repair and growth.
Rich in Fiber: A single serving contains a significant amount of dietary fiber, which aids digestion, promotes fullness, and helps control blood sugar levels.
Supports Weight Management: The high protein and fiber content help manage appetite and reduce overall calorie intake, which is valuable for weight control.
Naturally Gluten-Free: It's an excellent gluten-free alternative, making it suitable for individuals with celiac disease or gluten sensitivities.

Understanding Chickpea Pasta Serving Sizes

Before diving into the calorie count, it is essential to understand the distinction between cooked and uncooked measurements. Nutritional labels typically list values for a dry, uncooked serving, which is often 2 ounces (57 grams). When cooked, pasta absorbs water and expands in volume and weight, meaning a dry 1-cup measurement will yield a much larger volume of cooked pasta.

Dry, uncooked: A 1-cup measurement of dry chickpea pasta is roughly 85 grams and contains about 270 calories, according to some nutrition trackers.
Cooked, drained: A 1-cup measurement of cooked chickpea pasta will have fewer total calories than the dry equivalent, as it includes the added weight of water. One popular manufacturer states that 2 ounces (57 grams) of uncooked pasta yields about 1 cup of cooked pasta, placing the calorie count around 190 per cooked cup. A cooked cup (around 200g) of chickpea pasta generally has approximately 250 calories.

The Nutritional Breakdown of Chickpea Pasta

While the calorie count is a key consideration, the overall nutritional profile of chickpea pasta is what makes it a standout choice. This legume-based pasta offers a superior macro and micronutrient composition compared to standard wheat pasta.

Per standard 2oz (57g) dry serving:

Calories: ~190 kcal
Protein: ~14 grams
Fiber: ~8 grams
Carbohydrates: ~32 grams
Fat: ~3.5 grams
Iron: 30% of the Daily Value

This robust nutritional profile, particularly its high protein and fiber content, is a primary reason it is often considered a healthier alternative. The fiber and complex carbohydrates aid in slower digestion, promoting feelings of fullness and more stable blood sugar levels compared to refined pasta.

Chickpea Pasta vs. Other Pasta Varieties

When comparing chickpea pasta to its traditional counterparts, the differences are clear. The following table highlights the nutritional advantages, using a standard 2-ounce (57g) dry serving size for comparison.


Nutrient	Chickpea Pasta	Whole Wheat Pasta	White Pasta
Calories	190	200	211
Protein	14 g	7 g	7 g
Fiber	8 g	5 g	2 g
Carbs	32 g	41 g	43 g
Fat	3.5 g	1.5 g	1 g

Health Benefits Beyond Calories

Beyond a favorable calorie and macronutrient profile, chickpea pasta offers several other health advantages.

Weight Management: The combination of high protein and fiber helps increase satiety, keeping you feeling full for longer. This can reduce overall calorie intake and support weight loss goals.
Blood Sugar Control: The fiber slows the absorption of carbohydrates, which helps prevent sharp spikes and crashes in blood sugar levels. This makes it a good option for people monitoring their blood sugar.
Improved Digestion: Both soluble and insoluble fiber contribute to a healthy digestive system, aiding in regular bowel movements and feeding beneficial gut bacteria.
Gluten-Free: As it is naturally gluten-free, it is an excellent choice for individuals with celiac disease or gluten sensitivities, allowing them to enjoy a pasta dish without the associated discomfort.

How to Maximize the Nutritional Benefits

Getting the most from your chickpea pasta involves more than just cooking it. Here are some tips to enhance your meal:

Mindful Cooking: Cook until al dente and drain promptly. Overcooking can lead to a mushy, grainy texture. Pay close attention to the package directions, as cooking times are often shorter than for traditional pasta.
Strategic Pairings: Pair with lean protein sources like grilled chicken or tofu and load up on colorful vegetables. This creates a well-rounded meal with a balanced macronutrient profile.
Portion Control: Even with a healthier nutritional profile, portion size is still a key factor for calorie management. Sticking to the recommended serving size is important for balancing intake.
Sauce Savvy: Opt for low-sugar, nutrient-dense sauces like pesto or a simple tomato-based sauce, and be mindful of high-calorie, high-fat cream sauces.

Factors That Influence Calorie Count

It's important to remember that calorie counts can vary by brand and product. Some chickpea pastas are made with 100% chickpea flour, while others may include ingredients like lentils or other starches. For the most accurate information, always check the specific nutrition label on the product you are using.

Conclusion

Understanding how many calories are in 1 cup of chickpea pasta reveals it as a nutritionally dense alternative to traditional wheat-based options. With its higher protein and fiber content, it offers a satiating and blood-sugar-friendly choice that supports weight management and digestive health. While the exact calorie count depends on whether you measure it cooked or uncooked, the overall takeaway is that chickpea pasta can be a smart and delicious addition to a healthy diet. You can find detailed nutritional information and comparisons on trusted health sites like Healthline.com to further guide your choices.

Healthline: Chickpea Pasta: Nutrients, Benefits, and Recipes

Frequently Asked Questions

No, chickpea pasta is not considered a low-carb food, though it typically contains fewer total carbs than traditional wheat pasta. For example, a 2-ounce serving has around 32g of carbohydrates, making it unsuitable for a strict keto diet.

Chickpea pasta can be better for weight loss because its higher protein and fiber content help you feel fuller for longer. This increased satiety can lead to eating less overall, aiding in calorie control.

Chickpea pasta has a slightly nutty, earthy flavor, different from the neutral taste of traditional wheat pasta. The texture can also be slightly denser or grainier, though many find the flavor and texture to be very palatable, especially when paired with a good sauce.

Yes, most chickpea pastas are naturally gluten-free as they are made from chickpea flour. However, it is always recommended to check the product label to ensure it is certified gluten-free, especially for those with celiac disease.

To prevent chickpea pasta from becoming mushy, cook it for slightly less time than traditional pasta, aiming for an al dente texture. Be sure to follow the package instructions closely, as cooking times are often shorter.

The calorie count of cooked chickpea pasta is the same per gram of dry pasta, but it will have a lower calorie density by volume. A cup of cooked pasta weighs more than a cup of uncooked, so a 1-cup serving of cooked pasta will have fewer calories than a 1-cup serving of dry pasta.

Yes, chickpea pasta can be a good choice for people with diabetes. Its high protein and fiber content help slow digestion, which leads to a more gradual rise in blood sugar levels compared to refined white pasta.