How many calories are in 200g of raw chickpeas?

December 3, 2025 •

3 min read

According to nutritional data, 200g of raw chickpeas contains approximately 756 calories. This calorie count is significantly higher than the equivalent weight of cooked chickpeas because the raw, dried legumes have not yet absorbed water, which dilutes their nutritional density.

Quick Summary

A 200g serving of dried, raw chickpeas contains about 756 calories and is packed with protein, fiber, and complex carbohydrates. A key safety note is that raw chickpeas are unsafe to consume directly due to digestive toxins, which are neutralized through proper cooking.

Key Points

756 Calories: 200g of raw, dried chickpeas contains approximately 756 calories due to its concentrated form before cooking.
Safety First: It is unsafe to eat raw chickpeas because they contain toxins like phasin; they must be cooked to be edible.
Nutrient-Dense: Raw chickpeas are rich in protein (~41g), fiber (~24g), and carbohydrates (~126g), and packed with vitamins and minerals.
Calorie Difference: Cooking increases the chickpea's water content, which significantly lowers its caloric density; 200g of cooked chickpeas has around 328 calories.
Cooking Process: To prepare, soak chickpeas overnight, rinse, and then boil for 1-2 hours until tender, neutralizing harmful compounds.
Digestive Benefits: The high fiber content in cooked chickpeas promotes healthy digestion and satiety, aiding in weight management.
Versatile Ingredient: Once cooked, chickpeas can be used in numerous dishes like hummus, salads, stews, and roasted snacks.

Unpacking the Caloric Content of Raw Chickpeas

While the 756-calorie figure for 200g of raw chickpeas may seem high, it is crucial to understand that this represents the dried legume's concentrated nutritional value. The calorie count changes dramatically once the chickpeas are prepared, as they absorb a large amount of water during the soaking and cooking process, increasing their volume and lowering their caloric density. When planning meals, it's the cooked calorie count that is most relevant for consumption.

Nutritional Breakdown for 200g of Raw Chickpeas

A 200g portion of raw chickpeas is a nutritional powerhouse, providing a substantial amount of macronutrients and essential vitamins and minerals.

Protein: Approximately 41 grams, contributing to muscle repair and growth.
Carbohydrates: Around 126 grams, offering a significant source of energy.
Dietary Fiber: About 24 grams, which is vital for digestive health and promoting a feeling of fullness.
Fat: Roughly 12 grams, including healthy polyunsaturated and monounsaturated fats.

Why You Cannot Eat Raw Chickpeas

Despite the robust nutritional profile, eating raw, dried chickpeas is not recommended. This is due to the presence of indigestible toxins like lectins (specifically phasin) and complex sugars that can cause significant gastrointestinal distress. Cooking them properly is the only way to neutralize these compounds and make the chickpeas safe and digestible for human consumption.

The Cooking Process and Nutritional Changes

Cooking chickpeas transforms their physical form and alters their nutritional profile per gram. The following steps outline the proper method for preparing dried chickpeas:

Soaking: Submerge the raw chickpeas in cold water for 8 to 12 hours, or overnight. This helps to soften them, reduce cooking time, and break down anti-nutrients.
Rinsing: Drain and rinse the soaked chickpeas thoroughly under running water. This removes many of the indigestible substances.
Boiling: Place the rinsed chickpeas in a pot with fresh water and bring to a boil. Simmer for 1 to 2 hours, or until tender.

Comparison Table: Raw vs. Cooked Chickpeas (per 200g)


Nutrient	200g Raw Chickpeas (Approx.)	200g Cooked Chickpeas (Approx.)	Notes
Calories	~756 kcal	~328 kcal	Water absorption dilutes caloric density.
Protein	~41g	~17.8g	Lower protein density due to added water.
Fiber	~24g	~15.2g	Diluted by volume, but still a high-fiber food.
Carbohydrates	~126g	~54.8g	Density decreases with water absorption.
Safety	Unsafe (contains toxins)	Safe to eat	Cooking neutralizes toxins like phasin and lectins.

Health Benefits of Cooked Chickpeas

Once cooked, chickpeas offer numerous health benefits:

Supports Digestive Health: The high soluble fiber content promotes regular bowel movements and supports a healthy gut microbiome.
Aids in Weight Management: The combination of protein and fiber increases satiety, helping to reduce overall calorie intake.
Regulates Blood Sugar: Chickpeas have a low glycemic index, which helps prevent blood sugar spikes and is beneficial for managing diabetes.
Boosts Cardiovascular Health: The fiber and minerals like potassium and magnesium help lower cholesterol and regulate blood pressure.
Source of Micronutrients: They are rich in folate, iron, and manganese, which are crucial for various bodily functions.

Creative Ways to Enjoy Chickpeas

Cooked chickpeas are incredibly versatile. Try incorporating them into your diet in these delicious ways:

Hummus: A classic dip made from blended chickpeas, tahini, lemon juice, and garlic.
Roasted Snacks: Toss cooked chickpeas with spices and roast them for a crunchy, healthy snack.
Salads: Add cooked chickpeas to salads for a boost of protein and fiber.
Curries and Stews: Incorporate chickpeas into a variety of hearty curries and stews.
Falafel: Blend chickpeas with herbs and spices to form patties that can be fried or baked.

Conclusion

In summary, 200g of raw, dried chickpeas contains approximately 756 calories, a dense caloric load due to the absence of water. However, it is essential to remember that consuming them raw is unsafe and potentially toxic due to the presence of lectins. Proper soaking and cooking not only makes them safe but also enhances their digestibility and unlocks a host of health benefits, including improved digestion and weight management. By understanding the nutritional differences between raw and cooked chickpeas, you can prepare and enjoy this versatile legume safely and effectively as part of a balanced diet.

For more detailed nutritional data on various food items, consult reliable databases like the USDA's FoodData Central.

Frequently Asked Questions

No, raw chickpeas are not safe to eat. They contain toxins like lectins and phasin that can cause severe digestive issues. These toxins are neutralized by the heat from proper cooking.

Raw chickpeas have a much higher calorie density. 200g of raw chickpeas contains about 756 calories, while 200g of cooked chickpeas contains only around 328 calories, due to the water absorbed during cooking.

A 200g portion of raw chickpeas contains approximately 41 grams of protein, making it an excellent source of plant-based protein.

The overall volume of chickpeas increases during cooking as they absorb water, which dilutes the concentration of macronutrients per gram. While some nutrients are reduced slightly, cooking also makes the remaining nutrients more bioavailable and easier to digest.

To prepare raw chickpeas, you must soak them in water for at least 8-12 hours, drain and rinse them, and then boil them until they are soft and tender.

Canned chickpeas are already cooked and ready to eat. While they retain many nutrients, their sodium content is often higher, and some vitamins like folate may be lower compared to home-cooked chickpeas.

Chickpeas aid in weight management because their high fiber and protein content increases feelings of fullness and satisfaction, which can help reduce overall calorie intake throughout the day.