Which has more protein, chickpeas or kidney beans? A nutritional comparison

October 17, 2025 •

4 min read

Per 100 grams cooked, chickpeas contain approximately 8.9g of protein, while kidney beans offer a very similar 8.7g. This close contest prompts the question, Which has more protein, chickpeas or kidney beans? and encourages a deeper look into their full nutritional profiles.

Quick Summary

A nutritional deep-dive reveals minimal differences in protein content between cooked chickpeas and kidney beans. Beyond protein, key variances emerge in fiber and micronutrients, influencing their health benefits and best dietary uses.

Key Points

Protein Content is a Tie: For cooked legumes, the protein content of chickpeas and kidney beans is nearly identical, with around 8.9g and 8.7g per 100g, respectively.
Preparation is Key: Comparisons of protein content depend on whether the legumes are dry or cooked. Dry chickpeas may have a higher protein density, but cooking evens the field by adding water content.
Kidney Beans are Higher in Potassium: If boosting potassium is a priority, kidney beans are the better choice, providing significantly more than chickpeas per 100g.
Chickpeas Offer More Calcium and Iron: Chickpeas provide slightly higher levels of both calcium and iron, which can be beneficial for bone health and anemia prevention.
Essential Cooking Precaution for Kidney Beans: Raw or undercooked kidney beans contain a toxin (PHA) and must be boiled for at least 10 minutes to be safe to eat, unlike chickpeas.
Both Support Digestive and Heart Health: Both legumes are rich in dietary fiber, which aids digestion, promotes weight management, and supports heart health by lowering cholesterol.
Versatile and Easy to Incorporate: Both can be used in a wide variety of dishes like salads, curries, stews, dips, and veggie burgers, offering flexibility in meal planning.

Protein Content: Cooked vs. Dried

When comparing the protein content of chickpeas and kidney beans, the preparation method is a crucial factor. The numbers differ significantly depending on whether you're looking at dried or cooked legumes. Some sources show dried chickpeas with a higher protein concentration per 100 grams, while other comparisons focusing on cooked legumes find the protein levels to be almost identical. This is because once cooked, both absorb a substantial amount of water, which changes their nutritional density by weight.

For typical consumption, the most relevant comparison is for the cooked versions. In a 100-gram serving of boiled chickpeas, you can expect around 8.9 grams of protein. A 100-gram serving of boiled kidney beans provides a very similar 8.7 grams. Therefore, for a single serving, the difference in protein is negligible. The choice between them should be based on other nutritional factors, flavor profiles, and specific dietary goals.

Beyond Protein: A Comprehensive Nutritional Comparison

While the protein content is a near tie, a look at the full nutritional profile reveals some key differences that might influence your choice. Both are excellent sources of dietary fiber, complex carbohydrates, and various micronutrients, making them valuable additions to a healthy diet.

Nutritional Comparison Table: Chickpeas vs. Kidney Beans (Per 100g cooked)


Nutrient	Chickpeas	Kidney Beans	Notes
Calories	164 kcal	127 kcal	Chickpeas are slightly more calorie-dense.
Protein	~8.9 g	~8.7 g	Very similar protein content per 100g cooked.
Fiber	7.6 g	6.4 g	Chickpeas generally contain slightly more fiber.
Iron	2.9 mg	2.2 mg	Chickpeas contain slightly more iron.
Calcium	49 mg	35 mg	Chickpeas have more calcium per serving.
Potassium	291 mg	405 mg	Kidney beans are a richer source of potassium.
Folate	172 mcg	130 mcg	Chickpeas are richer in folate.
Carbohydrates	~27 g	~23 g	Chickpeas have a slightly higher carb count.

Health Benefits: Why Both Belong in Your Diet

Both chickpeas and kidney beans offer a range of health benefits beyond their protein content. Incorporating both into your diet ensures a wider variety of nutrients.

Digestive Health: High in dietary fiber, both legumes support a healthy digestive system by adding bulk to stools and feeding beneficial gut bacteria. The insoluble fiber in these legumes can aid in preventing constipation.
Weight Management: Their high fiber and protein content can increase satiety, helping you feel fuller for longer and reducing overall calorie intake.
Blood Sugar Control: With a low glycemic index, legumes like chickpeas and kidney beans have a beneficial effect on blood sugar balance, which is especially helpful for individuals with type 2 diabetes.
Heart Health: Regular consumption of legumes has been linked to lower cholesterol and blood pressure, reducing the risk of heart disease. Their soluble fiber helps lower LDL ('bad') cholesterol levels.
Antioxidant Properties: Both are rich in antioxidants, including polyphenols and phytonutrients, which help protect the body's cells from damage caused by free radicals.
Bone Health: Kidney beans offer more calcium and phosphorus than chickpeas, while both provide a source for strengthening bones.

Cooking and Preparation: Key Differences

The preparation of these two legumes has one very important distinction. Dry kidney beans, when uncooked or undercooked, contain a toxin called phytohemagglutinin (PHA), which can cause severe food poisoning. To avoid this, dried kidney beans must be boiled vigorously for at least 10 minutes to destroy the toxin. This step is not necessary for canned beans, which are already cooked and safe to use after rinsing. Chickpeas do not carry this same level of risk and only need to be cooked until tender.

Preparing Dried Legumes

Soaking: For both chickpeas and kidney beans, soaking them overnight (or for at least 8 hours) is recommended. This softens them and shortens the cooking time. For kidney beans, some experts suggest boiling briefly after soaking to ensure safety, even though the final cooking process handles it.
Rinsing: Always rinse the legumes thoroughly after soaking and before cooking.
Cooking: Cook soaked beans in fresh water until tender. On the stovetop, this can take 45-90 minutes, while a pressure cooker can significantly reduce the time. Always ensure kidney beans are fully cooked, with a creamy texture throughout.

Integrating Legumes into Your Diet

Both chickpeas and kidney beans are incredibly versatile and can be used in a wide variety of meals to boost your protein and fiber intake. Here are some ideas:

Salads: Add cooked chickpeas or kidney beans to salads for extra texture and protein.
Curries and Stews: Both are staples in curries and stews, from a classic chickpea curry (Chana Masala) to a hearty chili con carne with kidney beans.
Soups: Mash and purée cooked legumes to thicken soups and stews.
Hummus and Dips: Hummus is a well-known chickpea dip, but you can also create delicious and nutrient-rich dips using kidney beans.
Burgers and Patties: Use mashed chickpeas or kidney beans as a base for homemade veggie burgers or patties.
Tacos and Burritos: Kidney beans are a classic filling for Mexican-inspired dishes.
Roasted Snacks: Toss cooked chickpeas with oil and seasonings, then roast them in the oven for a crispy, protein-packed snack.

Conclusion

In the debate over which has more protein, chickpeas or kidney beans, the answer for the commonly consumed cooked versions is that they are practically tied. The slight variation is not enough to make a meaningful difference for most people's diets. The real decision lies in their differing micronutrient profiles. If you are looking for a boost in potassium, kidney beans are the clear winner, while chickpeas edge out slightly on iron, calcium, and folate. Ultimately, the best strategy for a well-rounded diet is to incorporate both legumes, along with other pulses like lentils, to take full advantage of their unique nutritional benefits. Their versatility makes it easy to add them to meals throughout the week.

For more information on the health benefits of legumes, visit this WebMD article on Legume Health Benefits.

Frequently Asked Questions

Both chickpeas and kidney beans are incredibly healthy. While their protein content is similar when cooked, they have different micronutrient profiles. Kidney beans contain more potassium, while chickpeas offer slightly more calcium, iron, and folate. The best approach for overall health is to incorporate both into your diet.

Yes, for many recipes, especially those like salads or soups, you can use canned chickpeas and kidney beans interchangeably. However, their textures differ slightly—chickpeas are firmer, while kidney beans are softer. This might affect the final texture of the dish, but they are nutritionally very similar.

Cooking from dried legumes often results in a superior texture and allows you to control the sodium content, making it a potentially healthier option. However, canned versions offer convenience and are perfectly healthy, provided you choose varieties with low or no added sodium.

Soaking dried chickpeas is not strictly necessary but is highly recommended. It reduces cooking time and can help improve digestibility. A quick soak method involves boiling for a few minutes, then letting them sit for an hour, or you can soak them overnight.

For dried kidney beans, the most important rule is to boil them vigorously for a minimum of 10 minutes before simmering. This deactivates a toxin called phytohemagglutinin (PHA). Canned kidney beans are already cooked and do not require this step.

Yes, absolutely. The high fiber and protein content of both legumes can promote a feeling of fullness and help control appetite. This makes them valuable components of a weight loss or weight management diet.

Both are excellent plant-based protein sources for muscle building, as their protein content is nearly identical when cooked. Including a variety of protein sources in your diet is the most effective strategy for ensuring you receive all essential amino acids.