Chickpea Protein: Grams per Cup, Can and 100 g

Chickpea protein is a big reason hummus, falafel and chana masala are staples of vegetarian diets. Cooked chickpeas have about 8.9 g of protein per 100 g, or roughly 14.5 g per cup, plus lots of fibre, folate, iron and manganese. They're not as protein-dense as tofu or chicken, but they're cheap, versatile and easy to add to almost any meal. This guide covers protein by serving, dried vs canned, comparisons with other legumes, and practical ways to eat more.

Values are from USDA FoodData Central for boiled chickpeas without salt, and typical canned-product labels.

Chickpea protein by serving

Dried chickpeas roughly double to 2.2 times their weight when cooked, so 100 g dry gives about 220 to 240 g cooked. The raw to cooked weight calculator helps convert other foods.

Macros per 100 g cooked

About 22 percent of the calories in chickpeas come from protein. That's good for a carbohydrate food but lower than lentils (about 30 percent), soybeans or animal proteins.

Chickpeas vs other protein foods

Compare any food with the protein density calculator. For more legume detail, see lentils protein, edamame protein and tofu protein.

Is chickpea protein complete?

Chickpeas contain all essential amino acids, but methionine (and cysteine) are lower than ideal, while lysine is relatively high. Grains have the opposite pattern, which is why traditional pairings like hummus with pita, or chana masala with rice, work so well. You don't need to combine them at every meal; eating a variety of protein foods over the day is enough, according to the Academy of Nutrition and Dietetics.

Dried vs canned chickpeas

Rinsing canned chickpeas can reduce their sodium by a noticeable amount. Low-salt and no-added-salt cans are also widely available if you are watching sodium intake. Compare costs with the protein cost calculator.

How to cook dried chickpeas

1. Rinse 250 g dried chickpeas and pick out any stones.
2. Soak in plenty of cold water for 8 to 12 hours. They'll roughly double in size.
3. Drain and rinse, then cover with fresh water by 5 cm.
4. Simmer for 1 to 1.5 hours until tender, skimming foam. A pressure cooker takes 35 to 40 minutes after soaking.
5. Salt towards the end, then cool in the cooking liquid.
6. Store in the fridge for up to four days, or freeze in can-sized portions for three months.

250 g dried makes about 550 to 600 g cooked, equal to roughly two and a half cans, with about 50 g of protein in total.

Ways to get more protein from chickpeas

• Pair with a concentrated protein: chickpeas and chicken in a curry, chickpeas and tuna in a salad, or chickpeas with feta.
• Use chickpea pasta: 11 to 14 g of protein per 56 g serving; see high protein pasta.
• Make protein hummus: blend chickpeas with Greek yogurt or silken tofu.
• Roast them: a crunchy snack with 5 to 6 g of protein per handful.
• Chickpea flour: in omelettes, pancakes and flatbreads.
• Add to soups and stews: see high protein soup.

Chickpea recipes with protein per serving

More ideas in high protein vegetarian meals and high protein vegan meals.

Roasted chickpeas: a trail snack

Roasted chickpeas are a crunchy, light snack for hikes. Rinse and dry a can, toss with 1 tbsp oil and spices, and roast at 200°C for 30 to 40 minutes, shaking halfway, until crisp. They keep a few days in an airtight container, though they soften slowly in humid weather. Mix them into trail mix with nuts and seeds; see high protein trail mix recipes and the trail mix builder.

Health benefits

Beyond protein, chickpeas provide soluble fibre, which can help with cholesterol and blood sugar control, plus folate, iron, magnesium and potassium. Pulses like chickpeas are part of dietary guidelines in many countries; the Dietary Guidelines for Americans counts beans, peas and lentils as both a vegetable and a protein food.

Some people get wind or bloating from chickpeas. Starting with small portions, rinsing canned chickpeas well, and soaking and cooking dried ones thoroughly help. Over a few weeks, most people tolerate them better.

Chickpeas for weight loss

Chickpeas are filling for their calories because of their fibre and protein combined. A cup of cooked chickpeas has about 270 kcal but more fibre than most people eat in a whole meal. Swapping some refined starch, such as white rice or white pasta, for chickpeas raises both protein and fibre and tends to keep hunger in check longer. Watch the extras: hummus made with lots of oil and tahini, and fried falafel, are much higher in calories than plain chickpeas. If you're tracking, compare per-100 g values with the calorie density checker.

What is aquafaba?

Aquafaba is the liquid from a can of chickpeas or from cooking them. It contains small amounts of protein and starch that let it whip like egg whites, which is why vegan bakers use it for meringues and mousses. It's not a significant protein source, at well under 1 g per tablespoon, but it's a useful by-product.

How many chickpeas should you eat?

There's no set amount. Half a cup to a cup of cooked chickpeas a day is a common, healthy serving that adds 7 to 15 g of protein and plenty of fibre. To meet a daily protein target, set it with the protein intake calculator and plan chickpeas alongside other protein foods.

Bottom line

Cooked chickpeas have about 9 g of protein per 100 g, 14.5 g per cup, and 17 to 19 g per drained can, along with lots of fibre and minerals. They're a solid, low-cost protein source, especially when combined with grains, dairy, eggs or meat, and they work in everything from salads and curries to snacks and pasta.

Sources: USDA FoodData Central (chickpeas, mature seeds, boiled); Academy of Nutrition and Dietetics position on vegetarian diets; Dietary Guidelines for Americans. General information, not personalised dietary advice.