Understanding How many grams of protein are in 100g of cooked chickpeas?

December 2, 2025 •

3 min read

According to USDA data, 100g of cooked chickpeas provides approximately 8.9 grams of protein, making this versatile legume a nutrient-dense addition to any diet. This protein content is part of a comprehensive nutritional profile that supports overall health, particularly for those on plant-based diets.

Quick Summary

This article details the protein content of 100g of cooked chickpeas and explores other key nutrients, health benefits, and practical comparisons to other forms of chickpeas.

Key Points

Protein Content: 100g of cooked chickpeas contains approximately 8-9 grams of protein.
Water Absorption: Cooked chickpeas have less protein by weight than raw chickpeas due to water absorption during the cooking process.
High in Fiber: A 100g serving is also rich in dietary fiber, which aids digestion and promotes fullness.
Rich in Micronutrients: Chickpeas provide essential vitamins and minerals, including folate, manganese, and iron.
Versatile Ingredient: They can be easily incorporated into many dishes like salads, curries, and spreads like hummus.
Complete Protein Meal: Pair chickpeas with whole grains, such as rice, to form a complete protein source containing all essential amino acids.

Nutritional Breakdown of Cooked Chickpeas

Beyond their significant protein contribution, cooked chickpeas are packed with a variety of other essential nutrients. A 100-gram serving (approximately 3.5 ounces) is also a fantastic source of fiber, complex carbohydrates, and various minerals. The high fiber content aids in digestion and promotes a feeling of fullness, which can be beneficial for weight management. Chickpeas are considered a low-glycemic food, meaning they help regulate blood sugar levels, making them a great option for people with diabetes or those looking for sustained energy.

Key Micronutrients in 100g Cooked Chickpeas

Manganese: Provides a substantial percentage of the Daily Value (DV), supporting brain function and the nervous system.
Folate (Vitamin B9): Crucial for cell growth and DNA formation, with a 100g serving providing over 40% of the DV.
Iron: An important mineral for red blood cell production and combating fatigue. The vitamin C naturally present in chickpeas can enhance iron absorption.
Magnesium and Potassium: These minerals contribute to heart health and help manage blood pressure.

Comparison: Cooked vs. Raw vs. Canned Chickpeas

The method of preparation significantly impacts the protein concentration of chickpeas. While a 100g portion of cooked chickpeas contains around 8-9 grams of protein, a similar weight of raw, dried chickpeas has a much higher protein concentration. This is because cooking and boiling cause the chickpeas to absorb a large amount of water, which dilutes their overall nutrient density by weight.

Protein Content Comparison (per 100g)


Chickpea Type	Approximate Protein (per 100g)	Notes
Cooked/Boiled	~8–9 grams	Water absorption reduces concentration.
Raw/Dried	~19 grams	Denser nutritional content before cooking.
Canned	~7.8–8.9 grams	Comparable to home-cooked, but check label for added sodium.
Roasted	~14–20 grams	Water content is reduced, increasing protein density.

Health Benefits of Adding Chickpeas to Your Diet

Incorporating chickpeas into your diet offers benefits that go beyond their macronutrient profile. The combination of protein and high fiber helps promote satiety, which can assist with weight management by controlling appetite. Furthermore, chickpeas contribute to a healthier digestive system by acting as a prebiotic that feeds beneficial gut bacteria. The bioactive compounds, such as phytosterols and saponins, are linked to lowering LDL (bad) cholesterol levels, supporting cardiovascular health.

Practical Ways to Enjoy Chickpeas

There are numerous ways to prepare and enjoy chickpeas as part of a balanced diet:

Salads: Toss them into a mixed green salad for added protein, fiber, and texture.
Hummus: Blend cooked chickpeas with tahini, lemon juice, and garlic to create a healthy and delicious dip or spread.
Curries and Soups: Add them to curries or stews to bulk up the protein content and add heartiness.
Roasted Snacks: Season cooked chickpeas with your favorite spices and roast them for a crunchy, high-protein snack.
Flour: Use chickpea flour for baking or making gluten-free flatbreads.
Complete Protein Pairings: Combine chickpeas with whole grains like brown rice or quinoa in a meal to form a complete protein with all essential amino acids. A great source of further nutrition information is the NIH website: The Nutritional Value and Health Benefits of Chickpeas.

Conclusion

In summary, 100g of cooked chickpeas provides a healthy serving of protein, approximately 8-9 grams, along with a host of other beneficial nutrients. While this amount is less than in its raw form due to water absorption, it remains a robust plant-based option for those seeking to increase their protein and fiber intake. Whether you use them to make a savory curry, a simple salad, or a creamy hummus, chickpeas offer a versatile and health-promoting way to enrich your meals. Paying attention to preparation method and serving size is key to accurately understanding their nutritional contribution to your diet.

Frequently Asked Questions

No, chickpeas are not a complete protein source on their own because they lack sufficient amounts of the amino acid methionine. However, when combined with whole grains like rice or quinoa, they form a complete protein meal.

The protein content of 100g of canned chickpeas is very similar to homemade cooked chickpeas, ranging from 7.8 to 8.9 grams. The main difference is that canned versions may have higher sodium content, so it's always best to check the label.

Raw, dried chickpeas have a higher protein concentration by weight (around 19g per 100g) because they lack the high water content of cooked chickpeas. The cooking process causes them to swell and absorb water, which dilutes their protein percentage per 100 grams.

Yes, chickpeas can be a valuable part of a balanced vegan diet. By combining them with other plant-based protein sources, like nuts, seeds, and grains, you can easily meet your daily protein requirements.

Yes, chickpeas can support weight management. The combination of high protein and fiber helps you feel full and satisfied for longer periods, reducing overall calorie intake.

Beyond protein, chickpeas are excellent for digestion due to their high fiber content and are rich in minerals like folate, iron, and manganese. They also support heart health and blood sugar regulation.

The protein content is fairly consistent across the most common varieties of cooked chickpeas (like garbanzo beans and kala chana), though there might be slight variations. The primary factor affecting the per-gram protein content is the water absorption from cooking.