Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 41 | 2.2 | 0.7 | 5.0 |
| 100 g | 164 | 8.9 | 2.6 | 19.8 |
| Serving, 150 g | 246 | 13.4 | 3.9 | 29.7 |
| Can, drained, 240 g | 394 | 21.4 | 6.2 | 47.5 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Boiled | 246 kcal |
| Canned, drained | 208 kcal |
| Hummus, 2 tablespoons (30 g) | 70 kcal |
| Roasted chickpeas, 30 g handful | 114 kcal |
| Dry, 65 g (about 150 g cooked) | 237 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Folate (B9) | 258 mcg | 64% |
| Manganese | 1.5 mg | 75% |
| Copper | 0.5 mg | 50% |
| Iron | 4.4 mg | 31% |
| Phosphorus | 252 mg | 36% |
Calories in dry and cooked chickpeas
Dry chickpeas have 364 kcal per 100 g: 19 g of protein, 6 g of fat, 43 g of digestible carbs and 17 g of fiber. When cooked they absorb water and get 2.2-2.5 times heavier, so 100 g of cooked chickpeas has about 164 kcal and 9 g of protein. A 150 g serving is 246 kcal and almost 11 g of fiber. If you weigh dry chickpeas, use the number on the pack.
Canned chickpeas
Canned chickpeas are handier: no overnight soaking and an hour of cooking. They are slightly lighter than home-cooked, about 139 kcal per 100 g, because they hold more water. A 400 g can holds about 240 g of drained chickpeas, that is 334 kcal. The liquid from the can, aquafaba, is used instead of egg white in vegan baking and has almost no calories.
Hummus and roasted chickpeas
Hummus is a chickpea paste with tahini sesame paste and oil, about 230 kcal per 100 g. Two tablespoons of 30 g are about 70 kcal, but hummus usually comes with pita or chips, and the calories grow much more. Hummus with vegetable sticks is the lightest option. Roasted chickpeas as a snack are about 380 kcal per 100 g, 114 kcal per 30 g handful.
Why chickpeas are so filling
Chickpeas are rich in protein and fiber, and both slow digestion: a 150 g serving keeps you full for several hours. They also give two thirds of the daily folate, lots of manganese and copper, and almost a third of the iron. For weight loss chickpeas work well in salads and soups instead of part of the meat. Like other legumes, they can cause bloating, so it is better to start with small portions.
How to count your serving
Weigh dry chickpeas and multiply by 3.64 or cooked ones by 1.64, counting oil and tahini separately. If the chickpeas are in a salad, soup or hummus with pita, take a photo in MyFoodMate AI and the app counts everything together.