Foods/Legumes/Chickpeas

Legumes · meal

Chickpeas

1 cup, cooked · 164 g269 kcal

A legume that's a strong source of Manganese and Folate (DFE).

Macros

Per serving

269 kcal

Energy

14.5g

Protein

45g

Carbs

4.2g

Fat

12.5g

Fiber

Protein 14.5 gCarbs 45 gFat 4.2 g

164 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 1 cup, cooked (164 g), as a share of a reference adult — male, 35, moderately active.

73%

71%

64%

59%

39%

27%

Good source of (≥ 20% RDA)

ManganeseFolate (DFE)CopperIronPhosphorusSodiumZinc

Pairs well with

What fills chickpeas’s gaps?

Chickpeas is lighter on Vitamin D, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Magnesium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup, cooked = 164 g

Generous to use, with room before it crowds out variety.

Common questions

Chickpeas, in brief

How many calories are in chickpeas?

1 cup, cooked (164 g) of chickpeas has about 269 calories.

What is chickpeas a good source of?

Chickpeas is a good source of Manganese, Folate (DFE), Copper, Iron, and 3 more nutrients.

Is chickpeas good in a smoothie?

S8D usually places chickpeas as a meal-role food alongside the smoothie.

Keep exploring

More legumes

All foods →

Nutrient guides

Manganese Folate (DFE) Copper Iron Phosphorus Sodium

Put chickpeas to work.

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