How much protein is in 100g of raw black chickpeas?

December 5, 2025 •

4 min read

According to nutritional data, a 100g serving of raw black chickpeas typically contains between 19 and 22.4 grams of protein, making it a powerful plant-based protein source. This high protein content is a key reason for its popularity, especially among those following vegetarian and vegan diets, and it offers numerous health benefits when incorporated into a balanced diet.

Quick Summary

This article breaks down the protein and nutritional content of raw black chickpeas (kala chana). It details how preparation methods affect protein density and outlines the significant health benefits of this nutrient-dense legume. Comparisons are made to other protein sources.

Key Points

High Protein Source: Raw black chickpeas contain approximately 19-22.4g of protein per 100g.
Preparation Affects Concentration: Soaking and boiling reduce the protein content per 100g (to around 15g soaked, 8-9g boiled), while roasting increases it.
Rich in Fibre: They are packed with dietary fibre, which supports digestive health and aids in weight management.
Packed with Micronutrients: Black chickpeas provide a wealth of essential vitamins and minerals, including iron, folate, magnesium, and potassium.
Supports Heart and Bone Health: The nutrients in black chickpeas help lower cholesterol, regulate blood pressure, and strengthen bones.
Beneficial for Blood Sugar Control: Their low glycemic index and high fibre content help stabilize blood sugar levels, making them a great choice for diabetics.

Protein Content: Raw vs. Prepared

On average, 100 grams of raw, dried black chickpeas contain an impressive 19 to 22.4 grams of protein. This density is what makes it a valuable food for individuals seeking to increase their protein intake, especially from plant-based sources. However, it's crucial to understand how different preparation methods alter this protein concentration.

Impact of Preparation on Protein Levels

Raw (Dried): The protein content is at its highest in this state, ranging from approximately 19-22.4g per 100g. This is because the weight consists solely of the dehydrated bean, concentrating its nutrients.
Soaked: When black chickpeas are soaked in water, they absorb the liquid, increasing their overall weight. This process dilutes the protein concentration. As a result, 100g of soaked black chickpeas will contain less protein, typically around 15g.
Boiled: The protein content per 100g is further reduced in boiled black chickpeas due to water absorption during cooking. The final concentration can be around 8-9 grams of protein per 100g. While the amount per serving is lower, a larger quantity can be consumed to meet protein goals.
Roasted: Roasting dried black chickpeas removes additional moisture, concentrating the nutrients. This can increase the protein per 100g to between 24-25 grams, making it an even more protein-dense snack.

The Complete Nutritional Profile of Black Chickpeas

Beyond protein, raw black chickpeas are a nutritional powerhouse, offering a wide array of other essential macronutrients and micronutrients.

Macronutrient Breakdown per 100g Raw

Carbohydrates: Approximately 57.8-63g
Dietary Fibre: Approximately 10.8-12g
Fat: Approximately 6-6.69g
Calories: Approximately 378-387 kcal

Micronutrient Richness

Black chickpeas are also packed with vital vitamins and minerals that support overall health. These include:

Iron: Crucial for red blood cell production and preventing anemia.
Magnesium: Important for muscle and nerve function, as well as blood sugar and blood pressure regulation.
Potassium: Helps maintain healthy blood pressure and fluid balance.
Folate (Vitamin B9): Essential for cell growth and metabolism, especially important during pregnancy.
Manganese: Plays a key role in metabolism, bone formation, and reducing oxidative stress.

Health Benefits of Black Chickpeas

Integrating black chickpeas into your diet can lead to several health advantages.

Weight Management: The high protein and fibre content promote a feeling of fullness, which can help control appetite and reduce overall calorie intake.
Improved Digestion: Dietary fibre aids in digestion, prevents constipation, and supports a healthy gut microbiome.
Heart Health: The soluble fibre helps lower LDL ('bad') cholesterol, while potassium and magnesium assist in regulating blood pressure, reducing the risk of heart disease.
Blood Sugar Regulation: With a low glycemic index, the fibre and protein in black chickpeas help stabilize blood sugar levels by slowing carbohydrate absorption, which is beneficial for managing diabetes.
Bone Health: Rich in calcium, magnesium, and phosphorus, black chickpeas contribute to stronger bones and help prevent conditions like osteoporosis.

Comparison: Black Chickpeas vs. Other Protein Sources


Feature	100g Raw Black Chickpeas	100g Raw Lentils	100g Raw Chicken Breast	100g Tofu (Firm)
Protein (approx.)	19-22g	24-26g	23g	16-17g
Fibre (approx.)	10.8-12g	30g	0g	2g
Fats (approx.)	6-6.69g	1-2g	3g	9g
Complete Protein?	No (lacks methionine)	No (lacks methionine & cysteine)	Yes	Yes
Vitamins/Minerals	Iron, Folate, Manganese	Iron, Folate, Manganese	B Vitamins, Zinc, Selenium	Calcium, Iron, Magnesium
Type	Legume	Legume	Animal	Soy Product

Practical Ways to Incorporate Black Chickpeas

Adding this nutritious legume to your diet can be both easy and delicious. Some ideas include:

Salads: Add boiled and cooled black chickpeas to your favourite salads for a protein and fibre boost.
Curries and Stews: Use them as a base for rich, flavourful curries like kala chana curry or add them to stews for a heartier texture.
Snacks: Roast the chickpeas with spices for a crunchy, healthy snack. You can use seasonings like cumin, coriander, and chili powder.
Sprouts: Sprouting black chickpeas increases their nutritional value and makes them easier to digest. Use sprouted chickpeas in salads or as a garnish.
Flour (Besan): Grind black chickpeas into a flour (besan) for use in batters, pancakes, or traditional Indian snacks.

Conclusion

Raw black chickpeas are a highly nutritious and protein-dense food, providing roughly 19 to 22.4 grams of protein per 100g. While the protein concentration shifts depending on preparation—decreasing when boiled due to water absorption and increasing when roasted—they remain an excellent and affordable plant-based source of protein. Beyond their muscle-building potential, black chickpeas offer a wealth of fiber, vitamins, and minerals that support heart health, digestion, blood sugar control, and weight management. By understanding how to prepare and incorporate them into your meals, you can easily leverage this versatile legume for better overall health.

Learn more about the nutritional value of legumes from authoritative sources like the USDA.

Frequently Asked Questions

Boiling black chickpeas causes them to absorb water, which significantly reduces the protein concentration per 100g. Boiled black chickpeas typically contain around 8-9 grams of protein per 100g, compared to the 19-22.4 grams found in the raw form.

No, black chickpeas are not a complete protein source on their own. They contain all essential amino acids except for methionine. To form a complete protein, they should be paired with a food source that contains methionine, such as whole grains like rice or quinoa.

Soaking makes black chickpeas easier to digest and reduces cooking time, but it slightly lowers the protein concentration per 100g. While soaking is a preparatory step, boiling makes them edible. Both are nutritious, but they differ in protein density due to water content.

Yes, black chickpeas can aid in weight loss. Their high content of both protein and dietary fibre promotes satiety, helping you feel fuller for longer and reducing overall calorie consumption.

No, it is not recommended to eat raw black chickpeas directly. Raw legumes contain anti-nutrients that can cause digestive issues. They must be soaked and cooked thoroughly before consumption to be safe and easily digestible.

Black chickpeas (kala chana) generally contain a slightly higher protein level than white chickpeas (kabuli chana). For instance, some sources suggest 19g of protein per 100g raw for black chickpeas, versus 15g per 100g raw for white chickpeas.

While cooking, protein concentration is diluted. To maximize the amount of protein in a serving, opt for methods that reduce water content, such as roasting. Roasted black chickpeas contain around 24-25g of protein per 100g. Alternatively, you can use black chickpea flour (besan) in your recipes for a concentrated protein source.