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Chickpeas vs white beans

By our estimate, white beans are more filling per calorie than chickpeas: 5 versus 4 out of 5. White beans provide more protein per calorie: 7 g per 100 kcal, versus 5.4 g for chickpeas.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173757 and 175203

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Key differences

  • White beans provide more protein per calorie: 7 g per 100 kcal, versus 5.4 g for chickpeas.
  • White beans have fewer calories: 139 kcal per 100 g, versus 164 for chickpeas, so the same calories come with more grams of food.
  • Chickpeas have more fiber: 7.6 g per 100 g, versus 6.3 g for white beans.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Chickpeas, cooked; White beans, cooked.
NutrientChickpeasserving: 150 g (5.5 oz)White beansserving: 150 g (5.5 oz)Difference
Calories164 kcal per 100 g (3.5 oz)246 kcal per serving139 kcal per 100 g (3.5 oz)209 kcal per serving−25 kcal per 100 g (3.5 oz)−38 kcal per serving
Protein8.9 g per 100 g (3.5 oz)13.3 g per serving9.7 g per 100 g (3.5 oz)14.6 g per serving+0.9 g per 100 g (3.5 oz)+1.3 g per serving
Carbohydrates27.4 g per 100 g (3.5 oz)41.1 g per serving25.1 g per 100 g (3.5 oz)37.7 g per serving−2.3 g per 100 g (3.5 oz)−3.5 g per serving
of which sugars4.8 g per 100 g (3.5 oz)7.2 g per serving0.3 g per 100 g (3.5 oz)0.5 g per serving−4.5 g per 100 g (3.5 oz)−6.7 g per serving
Fiber7.6 g per 100 g (3.5 oz)11.4 g per serving6.3 g per 100 g (3.5 oz)9.5 g per serving−1.3 g per 100 g (3.5 oz)−2 g per serving
Fat2.6 g per 100 g (3.5 oz)3.9 g per serving0.4 g per 100 g (3.5 oz)0.5 g per serving−2.2 g per 100 g (3.5 oz)−3.4 g per serving
of which saturated0.3 g per 100 g (3.5 oz)0.4 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving−0.2 g per 100 g (3.5 oz)−0.3 g per serving
Water60.2 g per 100 g (3.5 oz)90.3 g per serving63.1 g per 100 g (3.5 oz)94.7 g per serving+2.9 g per 100 g (3.5 oz)+4.4 g per serving
Protein per 100 kcal5.4 g7 g+1.6 g
Estimated satiety (1 to 5)4 / 55 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: White beans minus Chickpeas. Source: USDA FDC 173757 and 175203.

Per typical serving

With typical servings, 150 g (5.5 oz) of chickpeas have about 246 kcal and 13.3 g of protein, and 150 g (5.5 oz) of white beans about 209 kcal and 14.6 g.

To get 20 g of protein you would need about 226 g of chickpeas (370 kcal) or about 206 g of white beans (286 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, white beans are more filling per calorie than chickpeas: 5 versus 4 out of 5.

  • Chickpeas: Moderate energy density; moderate protein per calorie; a lot of fiber per calorie.
  • White beans: Low energy density; moderate protein per calorie; a lot of fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Chickpeas

  • If you want to add fiber: 7.6 g per 100 g.

White beans

  • If you want more protein per calorie: 7 g per 100 kcal.
  • If you want to eat more grams for the same calories: 139 kcal per 100 g.
  • If you prefer a lighter typical serving: about 209 kcal in 150 g (5.5 oz).

On a GLP-1 medication

Chickpeas. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

White beans. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Chickpeas: every nutrient, frequently asked questions, and similar foods.
  • White beans: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, white, mature seeds, cooked, boiled, without salt (FDC ID 175203).accessed .