How many calories are in 250g of cooked chickpeas?

November 8, 2025 •

3 min read

According to USDA data, 100 grams of cooked chickpeas contain approximately 164 calories. This translates to about 410 calories for a 250g serving of cooked chickpeas, though the final count can vary slightly based on preparation and variety.

Quick Summary

A 250g serving of cooked chickpeas typically contains around 410 calories. The exact amount depends on whether they are boiled, canned, or prepared with oil, and the overall nutritional content is rich in protein and fiber.

Key Points

Calorie Count: 250g of plain, cooked chickpeas has approximately 410 calories.
Nutrient-Dense: A 250g serving provides substantial protein (~22g), fiber (~19g), and essential vitamins and minerals like folate, iron, and magnesium.
Weight Management: The high fiber and protein content promote fullness and can help control appetite.
Canned vs. Cooked: Canned chickpeas have fewer calories per 250g (~220 drained) due to higher water content, but are also lower in fiber and potentially higher in sodium.
Preparation Matters: The final calorie count can vary with cooking methods; adding oils or seasonings will increase the total.

How to Calculate Calories for Cooked Chickpeas

While a 250g serving of plain, boiled chickpeas without salt is approximately 410 calories, variations exist. Calorie counts can differ depending on the chickpea variety (desi vs. kabuli) and preparation method. For a more precise calculation, it's essential to consider the source of your chickpeas.

Nutritional Breakdown of 250g Cooked Chickpeas

In addition to the approximately 410 calories, a 250g serving offers a powerful dose of other key nutrients.

Protein: Around 22 grams, making them an excellent plant-based protein source.
Fiber: Approximately 19 grams, providing a significant portion of your daily requirement and aiding digestive health.
Carbohydrates: Roughly 69 grams, with a low glycemic index that helps regulate blood sugar.
Fat: About 6 grams, which are mostly healthy unsaturated fats.
Vitamins and Minerals: Rich in folate, manganese, copper, and iron, supporting everything from brain function to red blood cell production.

Comparison: Cooked vs. Canned Chickpeas

The nutritional profile of chickpeas can change depending on how they are prepared. Many people rely on canned chickpeas for convenience, but it's important to know how they compare to cooking them from dried beans.


Feature	Cooked from Dried	Canned
Calories (per 250g)	~410 calories	~220 calories (drained)
Preparation Time	Longer (soaking and boiling required)	Very quick (ready to use)
Sodium Content	Very low (can be controlled)	Potentially high (check labels, rinse well)
Fiber Content	Higher (~19g)	Lower (~11g)
Nutrient Density	Higher overall (less water content per gram)	Lower (packed in water or brine)
Biofortified	Some specially bred varieties exist	Less common

Understanding the Calorie Difference

The significant difference in calories per 250g between home-cooked and canned chickpeas can be attributed to water content. A 250g serving of canned, drained chickpeas is a smaller portion of the actual legumes compared to a 250g serving of beans cooked from a dry state, which swells during cooking and is more nutrient-dense per gram. A higher water content in canned goods lowers the calorie count for the same weight measurement. Always rinse canned chickpeas to reduce sodium.

Health Benefits Beyond Calories

Beyond a simple calorie count, chickpeas offer numerous health benefits that make them a valuable addition to any diet.

Supports Weight Management: The high fiber and protein content increases satiety and keeps you feeling full longer, which can help manage overall calorie intake.
Improves Digestion: The soluble fiber in chickpeas supports a healthy gut microbiome by feeding beneficial bacteria and promotes regular bowel movements.
Regulates Blood Sugar: Due to their low glycemic index, chickpeas help prevent rapid spikes in blood sugar, which is beneficial for those managing diabetes.
Boosts Heart Health: The soluble fiber can help lower LDL (bad) cholesterol, and the magnesium and potassium content supports healthy blood pressure levels.
Aids Brain Function: Chickpeas contain choline, which is important for brain function, memory, and mood regulation.
Fights Iron Deficiency: As a good source of iron, chickpeas are especially beneficial for vegetarians and vegans at risk of deficiency. The presence of Vitamin C in chickpeas can also enhance iron absorption.
Protects Against Chronic Disease: The fiber and bioactive compounds in chickpeas may help protect against certain cancers and chronic illnesses.

Versatile Ways to Enjoy Chickpeas

Chickpeas are incredibly versatile and can be incorporated into many recipes to boost nutrition and flavor.

Salads: Toss roasted chickpeas or boiled chickpeas into your favorite salad for added protein and fiber.
Snacks: Roast them with spices like paprika, cumin, and garlic powder for a crunchy, healthy snack.
Soups and Stews: Add them to curries and stews for a hearty, filling component.
Hummus: Blend with tahini, lemon juice, and garlic for a classic dip.
Flour: Chickpea flour (besan) can be used to make pancakes, savory crepes, and other gluten-free baked goods.

Conclusion

While a 250g serving of cooked chickpeas contains approximately 410 calories, its overall nutritional value is what makes it a powerhouse food. Packed with protein, fiber, and a wide array of vitamins and minerals, chickpeas offer numerous health benefits, from aiding digestion and weight management to supporting heart and brain health. Whether prepared from dried beans or enjoyed from a can, they are a simple, versatile, and nutrient-dense addition to a healthy diet.

Frequently Asked Questions

There is a significant calorie difference per 250g due to water content. Drained, canned chickpeas contain around 220 calories per 250g, while the same weight of cooked-from-dry chickpeas has about 410 calories, being more nutrient-dense per gram.

Chickpeas have a moderate calorie density. A 250g serving contains approximately 410 calories, but this comes alongside high amounts of protein and fiber, which promote fullness and make them a satiating and nutritionally rich food.

To reduce the sodium in canned chickpeas, simply drain and rinse them thoroughly with water. Rinsing can remove a significant portion of the sodium from the brine.

Yes, different varieties of chickpeas (like desi and kabuli) can have slightly different nutritional profiles, including calorie counts, protein content, and fiber levels.

Yes, chickpeas can aid weight loss. Their high fiber and protein content help you feel full for longer, reducing overall calorie intake. Studies have linked regular legume consumption to more effective weight management.

Cooked chickpeas are rich in protein, dietary fiber, complex carbohydrates, folate, manganese, copper, iron, and magnesium. They also contain beneficial bioactive compounds like saponins.

Cooking from dry gives you more control over the sodium and texture, and typically results in a more nutrient-dense product by weight. Canned chickpeas are more convenient and still very healthy, but rinsing is recommended to reduce sodium.