How Many Calories Are In a Pulse? A Comprehensive Nutritional Guide

November 15, 2025 •

4 min read

A 1-cup serving of cooked lentils contains approximately 230 calories, demonstrating that the answer to how many calories are in a pulse depends heavily on the specific variety and preparation. Pulses are nutrient-dense powerhouses, offering high protein and fiber content in a low-fat package.

Quick Summary

The calorie count for pulses varies by type, with cooked lentils at roughly 230 kcal per cup and cooked chickpeas at 269 kcal per cup. They provide essential protein, fiber, and complex carbohydrates crucial for a balanced, low-fat diet, supporting heart health and weight management.

Key Points

Moderate Calories: The caloric content of pulses is moderate, primarily from complex carbs and protein.
Varies by Type and Preparation: The calorie count depends on the specific pulse (e.g., lentils vs. chickpeas) and whether it is raw or cooked.
High in Protein and Fiber: Pulses are an excellent source of plant-based protein and both soluble and insoluble dietary fiber.
Supports Weight Management: Their high fiber and protein content promote a feeling of fullness, which can help with appetite control and weight management.
Benefits Heart Health: Regular consumption of pulses may help lower cholesterol and blood pressure, reducing the risk of heart disease.
Regulates Blood Sugar: The low glycemic index and fiber content of pulses aid in managing blood sugar levels, beneficial for people with diabetes.
Rich in Micronutrients: Pulses are packed with essential vitamins and minerals, including iron, zinc, folate, and magnesium.

What exactly are pulses?

Before diving into the caloric content, it is important to understand what pulses are. While often used interchangeably with legumes, a pulse is specifically the edible dried seed of a legume plant. The broader legume family includes the entire plant, such as pea pods, but pulses refer to the harvested dried seeds inside. Common examples include lentils, chickpeas, dry peas, and various dried beans. These tiny seeds have been a staple food for centuries, valued for their versatility, low cost, and impressive nutritional profile.

Calorie breakdown: How many calories are in a pulse?

The caloric content of pulses is moderate, primarily coming from complex carbohydrates and protein rather than fat. The total number of calories can differ based on the specific type of pulse and whether it is cooked or raw. Generally, cooking pulses does not add a significant number of calories unless they are prepared with added oils or fats. A raw pulse contains more calories by weight because water has not been added through the cooking process. For example, 100g of raw chickpeas contains about 341 kcal, whereas a cooked cup (164g) has 269 kcal because it includes absorbed water.

Calorie examples for popular cooked pulses (per cup):

Lentils: Approximately 230 calories. A fantastic source of protein and fiber, making them very satiating.
Chickpeas: Approximately 269 calories. Used in hummus, curries, and salads, they are packed with nutrients.
Dry Split Peas: Around 231 calories. A common ingredient in soups, they offer excellent fiber and protein.
Kidney Beans: Approximately 100 calories per 100g (cooked). Often used in chilis and stews.
Black-Eyed Peas: Around 324 calories per 100g (raw). An excellent source of many minerals.

Pulse nutritional comparison (per 100g, cooked)

While calories are important, the nutritional value of pulses extends far beyond just energy. The table below compares the calories and other key nutrients for several popular cooked pulses per 100g, unless otherwise noted, to highlight their overall health benefits.


Nutrient	Lentils	Chickpeas	Split Peas (Green)	Kidney Beans
Energy (kcal)	116	129	167	100
Protein (g)	9.02	7.9	8.3	7.5
Carbohydrates (g)	20.13	21.6	30	17.8
Fiber (g)	7.9	7.6	8.3	7.3
Fat (g)	0.38	2.5	0.6	0.5
Iron (mg)	3.33	2.89	1.8	2.5
Magnesium (mg)	36	48	66	60
Folate (mcg)	181	172	145	131

Health benefits of including pulses in your diet

Pulses are more than just a low-calorie food; they are nutritional powerhouses that can have a profound impact on your overall health.

Excellent source of protein: Pulses are one of the best plant-based sources of protein, making them an ideal choice for vegetarians and vegans. When combined with grains, they can provide a complete amino acid profile.
High in dietary fiber: Both soluble and insoluble fiber are abundant in pulses. Soluble fiber can help lower blood cholesterol levels, while insoluble fiber promotes healthy digestion and regularity.
Supports weight management: The high protein and fiber content help increase satiety, making you feel fuller for longer and potentially reducing overall calorie intake.
Aids blood sugar regulation: With a low glycemic index and high fiber content, pulses help regulate blood sugar levels by slowing down the absorption of carbohydrates. This makes them an excellent food for individuals with diabetes.
Promotes heart health: Pulses contain soluble fiber, potassium, and magnesium, which contribute to a lower risk of heart disease by reducing LDL (“bad”) cholesterol and helping to manage blood pressure.
Rich in essential vitamins and minerals: They are an excellent source of iron, zinc, potassium, folate, and B vitamins, which are crucial for various bodily functions.

How to incorporate more pulses into your meals

Adding more pulses to your diet is both simple and delicious. They can be a healthy and filling addition to many meals. Here are a few easy ideas:

Soups and Stews: Add lentils or chickpeas to hearty soups and stews for extra protein and fiber. Lentil soup is a classic for a reason.
Salads: Toss cooked chickpeas, lentils, or beans into salads for added texture and nutrients. Try a Chickpea and lentil pilaf for a flavourful meal.
Dips and Spreads: Blend chickpeas to create homemade hummus or use different beans for creamy, flavorful dips. The search results include a basic recipe for hummus.
Indian dishes: Many Indian dishes, such as Kathol Sabji, are centered around mixed pulses and are a delicious way to enjoy their nutritional benefits.
Burgers and patties: Mash up beans or lentils with spices and seasonings to create flavorful, plant-based burgers or patties.

Conclusion

While the answer to how many calories are in a pulse varies, the overall message is clear: pulses are a nutrient-rich, low-fat food that offers substantial health benefits beyond their caloric value. From regulating blood sugar and supporting heart health to aiding in weight management, these versatile legumes are an invaluable part of a balanced diet. Incorporating a variety of pulses into your weekly meal plan is a simple and effective strategy for boosting your nutritional intake. For further reading, Harvard T.H. Chan School of Public Health provides additional resources on the health benefits of pulses.

Frequently Asked Questions

Pulses are considered a moderate-calorie food. Their calories come from nutrient-dense sources like protein and complex carbohydrates, and they are very low in fat. The high fiber content helps you feel full, making them excellent for managing overall calorie intake.

Raw, dried pulses have a higher calorie density by weight than cooked ones. When pulses are cooked, they absorb water, which increases their volume and weight. Therefore, a cup of cooked pulses has fewer calories than a cup of dried pulses, as the calories are diluted by the added water.

A 1-cup serving of cooked lentils contains approximately 230 calories, while a 1-cup serving of cooked chickpeas has around 269 calories. The difference is not major, and both are excellent, nutrient-rich choices.

Yes, pulses contain complex carbohydrates called oligosaccharides that can cause gas and bloating in some people. Soaking pulses for several hours before cooking can help reduce the content of these compounds. Your digestive system also adapts to increased fiber intake over time, so symptoms often lessen with regular consumption.

Absolutely. Pulses are a cornerstone of many plant-based diets, providing a significant amount of protein. Combining them with grains like rice can help create a complete protein source containing all essential amino acids.

You can add pulses to meals without significantly increasing the calorie count by using them in soups, salads, and vegetable stir-fries, or by making flavorful dips like hummus. Focus on using herbs, spices, and vinegar-based dressings rather than high-calorie oils or creamy sauces.

Yes, their high fiber and protein content can promote satiety, helping to manage appetite and reduce overall calorie intake. Studies have shown a link between regular pulse consumption and lower body weight and BMI.