How many calories are in 100g of chickpeas sprouts?

December 10, 2025 •

3 min read

According to the USDA, a 100-gram serving of sprouted chickpeas contains approximately 137 calories, positioning them as a low-calorie yet nutrient-dense food. These tiny sprouts offer a powerhouse of nutrition, including protein and fiber, making them an excellent addition to a balanced diet.

Quick Summary

Chickpea sprouts contain around 137 calories per 100g, making them a low-calorie food option. They are also packed with protein, fiber, and various vitamins and minerals, which can aid in digestion and weight management.

Key Points

Low Calorie Content: 100g of chickpea sprouts has around 137 calories, much lower than dried chickpeas.
Improved Digestibility: Sprouting reduces anti-nutrients like phytic acid, making them easier to digest and improving mineral absorption.
Rich in Plant-Based Protein: A 100g serving offers a good amount of protein, which is broken down into more absorbable amino acids.
High in Fiber: The fiber content aids in digestion, promotes satiety, and helps regulate blood sugar.
Boosts Vitamin Content: Sprouting increases the concentration of vitamins, especially Vitamin C.
Enhances Mineral Absorption: The process makes minerals like iron, magnesium, and potassium more bioavailable to the body.
Versatile Ingredient: Chickpea sprouts can be enjoyed raw in salads or lightly steamed, retaining their nutritional benefits.

Nutritional Breakdown: Understanding the Calories in 100g of Chickpea Sprouts

While a 100g serving of dried chickpeas is significantly higher in calories, the sprouting process drastically changes the nutritional profile. Germination uses up the stored energy (carbohydrates) in the bean, resulting in a lower calorie count and a higher concentration of certain nutrients. A 100g portion of raw chickpea sprouts provides about 137 calories, along with a host of other beneficial macronutrients and micronutrients that support overall health.

The Macronutrient Profile

Beyond just the calorie count, the macronutrient composition of chickpea sprouts is what makes them so beneficial. The sprouting process enhances the bioavailability of these nutrients, making them easier for the body to absorb.

Protein: At approximately 7-10 grams per 100g, chickpea sprouts offer a significant amount of plant-based protein. This protein is broken down into more readily absorbable amino acids during sprouting, which can aid in muscle growth and repair.
Carbohydrates: The carbohydrate content of chickpea sprouts is lower than that of their dried counterparts, with around 21-24 grams per 100g. These carbs provide a good source of energy, making them an excellent choice for a pre-workout snack.
Fiber: A 100g serving of chickpea sprouts typically contains about 3-6 grams of dietary fiber. This fiber is crucial for digestive health, promoting satiety, and regulating blood sugar levels.
Fat: Chickpea sprouts are naturally low in fat, with about 3-4 grams per 100g. The fat present is mostly unsaturated, which is considered beneficial for heart health.

A Mineral and Vitamin Powerhouse

The nutritional benefits of sprouted chickpeas extend far beyond their macronutrients. The germination process increases the levels and absorption of several key vitamins and minerals.

Vitamin C: Sprouting significantly boosts the amount of vitamin C, an important antioxidant for immune function and tissue repair.
Folate: Levels of folate, essential for DNA synthesis and cell growth, are also increased.
Iron: The sprouting process enhances the bioavailability of minerals like iron, improving the body's ability to absorb it.
Magnesium and Potassium: Chickpea sprouts provide a good source of magnesium and potassium, which are important for muscle function, blood pressure regulation, and overall heart health.

Chickpea Sprouts vs. Cooked Chickpeas: A Nutritional Comparison

Sprouting is a process that offers several nutritional advantages over simply cooking chickpeas. While both are healthy, the changes that occur during germination make sprouts a unique dietary choice.


Nutrient (per 100g)	Sprouted Chickpeas (approx.)	Cooked Chickpeas (approx.)	Key Difference
Calories	137	164	Sprouting reduces the overall calorie density.
Protein	~7-10 g	~8.9 g	Protein becomes easier to digest in sprouts.
Carbohydrates	~21-24 g	~27 g	The sprouting process consumes some carbohydrates.
Fiber	~3-6 g	~7.6 g	Though fiber can decrease slightly, its benefits are retained.
Digestibility	Easier to digest	Can cause bloating in some	Anti-nutrients are reduced during sprouting.
Vitamin Content	Elevated, especially C	Stable, but can be lost in cooking water	Sprouting increases vitamin concentration.
Mineral Bioavailability	Improved	Standard absorption	Reduced phytate levels aid mineral absorption.

Culinary Uses and Health Benefits of Chickpea Sprouts

Chickpea sprouts have a crisp, fresh texture and a slightly nutty flavor, making them a versatile ingredient. They can be added raw to salads, sandwiches, and wraps for a boost of flavor and crunch. They also work well blended into raw dips or purees. Some people prefer to lightly steam them to retain maximum nutrients. The health benefits are numerous, including improved digestion due to higher fiber and lower anti-nutrient content, better weight management thanks to their high protein and fiber keeping you full, and a stronger immune system from the increase in vitamins.

Conclusion

In summary, 100g of chickpea sprouts contains approximately 137 calories, offering a low-calorie yet incredibly nutrient-dense food option. The sprouting process enhances their nutritional value by boosting vitamins and improving mineral absorption, while also making them easier to digest. They are an excellent source of plant-based protein, fiber, and numerous vitamins, contributing to a feeling of fullness and aiding in weight management. Whether added to salads or used in wraps, chickpea sprouts are a simple and effective way to boost the nutritional content of your meals.

For more in-depth information on nutrition, visit reliable resources such as the U.S. Department of Agriculture's official nutrition data portal, Nutrition.gov.

Frequently Asked Questions

While both are healthy, sprouted chickpeas have a slightly different nutritional profile. Sprouting increases the bioavailability of certain vitamins and minerals, making them easier for the body to absorb. It also reduces some anti-nutrients that can interfere with absorption.

To sprout chickpeas, rinse them thoroughly, soak them overnight in water, and then drain and rinse them twice a day for 2-3 days. Keep them in a jar covered with cheesecloth, away from direct sunlight, until sprouts appear.

Yes, chickpea sprouts can be eaten raw. They have a fresh, nutty flavor and a crisp texture that makes them a great addition to salads, sandwiches, and wraps.

A 100g serving of chickpea sprouts typically contains about 7-10 grams of protein, making them an excellent source of plant-based protein.

Yes, chickpea sprouts can aid in weight loss. Their high fiber and protein content promote feelings of fullness and help control appetite, which can lead to reduced calorie intake.

Sprouting can reduce the compounds that cause gas and bloating in some people. For this reason, many find that chickpea sprouts are easier to digest than cooked chickpeas.

After harvesting, ensure the sprouts are dry before storing them in a sealed container in the refrigerator. They are best eaten shortly after sprouting for maximum freshness.