The protein content in 100 grams of chickpeas is not a single, fixed number; it varies based on whether the legumes are raw (dried), cooked, or canned. The key factor in this difference is the absorption of water, which changes the food's weight and nutrient density. Understanding this distinction is crucial for accurately tracking your protein intake, especially for those following a plant-based diet.
Protein Content by Chickpea Preparation
Raw (Dried) Chickpeas
Dried chickpeas, before they have been soaked and cooked, contain the highest concentration of protein per 100 grams. This is because they have not yet absorbed any water, which would dilute their nutrient content. In this state, 100 grams of raw chickpeas provide around 19 grams of protein. This is the number that is often cited for its high protein density, but it is important to remember that they cannot be eaten raw and this number will change after cooking.
Cooked (Boiled) Chickpeas
Once cooked, chickpeas absorb a significant amount of water, which increases their overall weight while distributing the nutrients across a larger mass. This means the protein content per 100 grams of cooked chickpeas is lower than that of their dried counterparts. For 100 grams of boiled chickpeas, the protein content drops to approximately 8 to 9 grams. This is the most common form consumed at home after boiling dried legumes.
Canned Chickpeas
Canned chickpeas are already cooked and packed in water, which results in a protein value similar to home-cooked chickpeas. According to nutritional data, 100 grams of drained, canned chickpeas contain around 8.9 grams of protein. The slight variations may be due to differences in canning processes or the salt content added during preparation. For most practical purposes, the protein levels of cooked and canned chickpeas can be considered comparable.
Comparison of Protein Content per 100g
| Type of Chickpeas | Approximate Protein per 100g | Notes |
|---|---|---|
| Raw (Dried) | ~19g | Nutrient-dense before cooking. Cannot be consumed raw. |
| Cooked (Boiled) | ~9g | Lower density due to water absorption during boiling. |
| Canned | ~9g | Similar to cooked chickpeas, convenient for immediate use. |
| Roasted | ~14g | Higher density than boiled due to moisture loss. |
The Broader Nutritional Picture
While the protein content is a significant benefit, chickpeas offer a wealth of other important nutrients that contribute to a healthy diet. Beyond protein, they are an excellent source of dietary fiber, with 100 grams of cooked chickpeas providing approximately 8 grams. This high fiber content is known to aid in digestion, support a healthy gut microbiome, and help with weight management by promoting a feeling of fullness.
Furthermore, chickpeas are packed with essential vitamins and minerals. They are a rich source of folate, manganese, and iron, and a good source of potassium and magnesium. These micronutrients support various bodily functions, including boosting the immune system, improving heart health, and contributing to bone strength. For individuals with diabetes, the combination of protein and fiber helps to stabilize blood sugar levels.
How to Maximize the Protein from Chickpeas
To get the most out of chickpeas, especially regarding protein, there are a few tips to consider:
- Combine with Grains: Chickpeas are not a complete protein source on their own, meaning they lack some essential amino acids. Pairing them with grains like rice or quinoa creates a complete protein meal. This combination is particularly important for vegans and vegetarians.
- Include in Diverse Meals: Adding chickpeas to a variety of dishes ensures you are getting a well-rounded set of nutrients. They can be added to salads, stews, soups, curries, and even used to make snacks like roasted chickpeas or hummus.
- Consider Roasted Chickpeas: If you want a protein-dense snack, roasted chickpeas provide a higher protein concentration (around 14g per 100g) than boiled ones, as the roasting process removes more moisture.
Conclusion
When asking "how many gram of protein is in 100g of chickpeas," the most important factor to consider is the cooking method. Raw, dried chickpeas are most protein-dense but must be cooked. Once prepared, whether boiled or canned, 100 grams of chickpeas will contain roughly 8 to 9 grams of protein. Their versatility and rich nutritional profile make them an excellent addition to almost any diet. As a valuable source of plant-based protein, fiber, and micronutrients, chickpeas provide numerous health benefits that support overall well-being. For comprehensive nutritional guidance, consult a source like the World Health Organization.
How many gram of protein is in 100g of chickpeas?
- Dried vs. Cooked: The protein content varies significantly based on preparation. Dried chickpeas have a higher protein concentration per 100g than cooked or canned ones due to water absorption.
- Cooked Chickpeas: A 100-gram serving of cooked or canned chickpeas contains approximately 8 to 9 grams of protein.
- Dried Chickpeas: 100 grams of raw, dried chickpeas contain around 19 grams of protein, but they cannot be eaten in this form.
- High in Fiber: Chickpeas are also a rich source of dietary fiber, providing about 8 grams per 100g when cooked, which aids digestion.
- Not a Complete Protein: Chickpeas are not a complete protein source alone; they should be combined with grains to provide all essential amino acids.
- Rich in Micronutrients: Beyond protein, chickpeas are excellent sources of folate, manganese, and iron, and good sources of magnesium and potassium.
- Supports Weight Management: The combination of protein and fiber helps increase satiety, which can help regulate appetite and support weight loss.
FAQs
Q: Is the protein content different for canned vs. cooked chickpeas? A: No, the protein content per 100g is very similar. Canned chickpeas have about 8.9g of protein, while home-cooked chickpeas have 8-9g.
Q: How does cooking affect the protein in chickpeas? A: When you cook dried chickpeas, they absorb water. This increases their weight and dilutes the nutrient density, so the protein per 100g is lower in cooked chickpeas than in dried ones.
Q: Are chickpeas a complete source of protein for vegans? A: No, chickpeas are not a complete protein on their own. However, by combining them with grains like rice, you can create a complete protein meal that contains all the essential amino acids.
Q: Is eating 100g of chickpeas a good way to get protein? A: Yes, 100g of cooked chickpeas offers a steady and beneficial plant-based protein source. It also provides a significant amount of fiber, vitamins, and minerals that support overall health.
Q: Do roasted chickpeas have more protein? A: Roasted chickpeas have a higher protein concentration per 100g (around 14g) than cooked ones because the roasting process removes moisture, making them more dense.
Q: What are some health benefits of the protein in chickpeas? A: The protein in chickpeas supports muscle repair and growth, aids in tissue repair, and helps the immune system. Along with fiber, it can also aid in appetite control.
Q: Can chickpeas be a substitute for meat protein? A: Chickpeas can be a healthy and effective plant-based alternative to meat protein, especially when combined with other complementary protein sources like grains to ensure a full spectrum of amino acids.
Citations
- Nutritionix. (n.d.). Calories in 100 G Chickpeas. https://www.nutritionix.com/food/chickpeas/100-g
- Redcliffe Labs. (2024, October 7). Chickpeas protein per 100g: Benefits, Nutrition, & More! https://redcliffelabs.com/myhealth/food-and-nutrition/chickpeas-protein-per-100g-benefits-nutrition-and-more/
- Metropolis Healthcare. (2025, September 2). Chickpeas Protein Per 100g: Benefits and Nutritional Value. https://www.metropolisindia.com/blog/preventive-healthcare/chickpeas-protein-per-100g-benefits-nutrition
- Metropolis Healthcare. (2025, September 2). Chickpeas Protein Per 100g: Benefits and Nutritional Value. https://www.metropolisindia.com/blog/preventive-healthcare/chickpeas-protein-per-100g-benefits-nutrition
- Medical News Today. (2025, July 21). Chickpeas: Health benefits and nutritional information. https://www.medicalnewstoday.com/articles/280244
- University of Rochester Medical Center. (n.d.). Nutrition Facts - Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 1 cup. https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=16057-1
- World Health Organization (WHO). (2020, April 29). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
- Redcliffe Labs. (2024, October 7). Chickpeas protein per 100g: Benefits, Nutrition, & More! https://redcliffelabs.com/myhealth/food-and-nutrition/chickpeas-protein-per-100g-benefits-nutrition-and-more/.
