Chickpea
For those wondering about the Calories in Chickpea, 100 grams of cooked chickpeas provide approximately 164 kcal. This serving also contains 8.86g of protein, 27.42g of carbohydrates, 2.59g of fats, and a significant 7.6g of dietary fiber. So, if you're asking How many calories in Chickpea, it's a nutrient-dense food offering a good balance of macronutrients.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 164 kcal |
| Protein | 8.86 g |
| Carbohydrates | 27.42 g |
| Fat | 2.59 g |
| Fiber | 7.6 g |
| Sodium | 7 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Chickpeas are a powerhouse of micronutrients, extending far beyond their impressive macronutrient profile. They are particularly rich in dietary fiber, with 7.6g per 100g, which is crucial for digestive health, promoting regularity, and contributing to satiety. This high fiber content also plays a role in managing blood sugar levels and reducing cholesterol.
Beyond fiber, chickpeas are an excellent source of essential minerals. They provide significant amounts of iron, vital for oxygen transport and energy production, and magnesium, important for muscle and nerve function, blood glucose control, and blood pressure regulation. Additionally, they offer potassium, zinc, and phosphorus, all contributing to various bodily functions from bone health to immune support.
Vitamins are also abundant in chickpeas. They are a good source of folate (Vitamin B9), which is essential for cell growth and function, particularly important during pregnancy. Other B vitamins, such as B6 and thiamine, are also present, supporting metabolism and energy production. This comprehensive nutrient profile makes chickpeas a highly beneficial addition to any diet.
Diet impact
Chickpeas are incredibly versatile and beneficial for various dietary goals. For hypertrophy, their 8.86g of protein per 100g makes them a valuable plant-based protein source, supporting muscle repair and growth, especially when combined with other protein-rich foods. Their complex carbohydrates provide sustained energy for workouts, while the fiber aids in nutrient absorption and overall gut health, which is crucial for athletic performance.
For weight loss and satiety, chickpeas are exceptional. The high fiber content (7.6g per 100g) and protein contribute significantly to feelings of fullness, helping to reduce overall calorie intake. The Calories in Chickpea (164 kcal per 100g) are moderate, making them a satisfying yet calorie-controlled option. They fit well into vegan and vegetarian diets as a primary protein and fiber source. While not typically low-carb or ketogenic due to their carbohydrate content (27.42g per 100g), they can be included in moderate amounts in some balanced diets, always considering the total daily carb allowance.
Preparation variations
The caloric and nutritional value of chickpeas can vary significantly depending on the preparation method, primarily due to changes in water content and the addition of other ingredients. Raw chickpeas are not typically consumed due to their hard texture and presence of anti-nutrients that are broken down during cooking.
When chickpeas are cooked (boiled or pressure-cooked), their water content increases, meaning that 100g of cooked chickpeas will have fewer calories and nutrients than 100g of dry, uncooked chickpeas, simply because the weight is diluted by water. For instance, 100g of dry chickpeas can yield about 200-250g when cooked, so the 164 kcal per 100g refers to the *cooked* state. Frying chickpeas, on the other hand, dramatically increases their caloric and fat content due to the absorption of oil. For example, deep-fried chickpeas can easily double or triple their fat content, pushing calories well over 300-400 kcal per 100g. Roasting or grilling chickpeas with minimal oil adds a crispy texture without a drastic caloric increase, making them a healthier alternative to frying. Seasonings added during preparation can also impact sodium levels, so it's important to be mindful of salt and other high-sodium ingredients.
Frequently asked questions
Does Chickpea make you fat?
No, chickpeas do not inherently make you fat. A 100g serving of cooked chickpeas contains 164 kcal. Like any food, consuming chickpeas in excess of your daily caloric needs can contribute to weight gain. However, within a balanced diet and appropriate portion sizes, their high fiber and protein content actually promote satiety and can aid in weight management, not contribute to fat gain.
Can you eat Chickpea at night?
Yes, you can eat chickpeas at night. Their high fiber content (7.6g per 100g) can aid digestion and promote satiety, potentially preventing late-night cravings. However, for some individuals, a very large portion of high-fiber foods close to bedtime might cause mild digestive discomfort. A moderate portion, such as half a cup to one cup, is generally well-tolerated.
Is Chickpea healthy?
Yes, chickpeas are very healthy. They are packed with nutrients, providing 164 kcal, 8.86g of protein, 7.6g of fiber, and significant amounts of iron, folate, and magnesium per 100g. Their comprehensive nutrient profile supports heart health, digestion, and energy levels. They are naturally low in sodium (7mg per 100g), making them an excellent choice for a healthy diet, provided they are not prepared with excessive salt or unhealthy fats.