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Beans and legumes

Cooked chickpeas

Per 100 g (3.5 oz), cooked chickpeas combine 7.6 g of fiber and 8.9 g of protein with 164 kcal, a moderate energy density.

USDA description: Chickpeas, cooked

  • High in fiber
  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Moderate energy density0
Moderate protein per calorie+1
A lot of fiber per calorie+2

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
6 primary
Data
USDA FDC 173757

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Nutrition facts

Calories
246 kcal per serving
164 kcal per 100 g (3.5 oz)
Protein
13.3 g per serving
8.9 g per 100 g (3.5 oz)
Carbohydrates
41.1 g per serving
27.4 g per 100 g (3.5 oz)
of which sugars
7.2 g per serving
4.8 g per 100 g (3.5 oz)
Fiber
11.4 g per serving
7.6 g per 100 g (3.5 oz)
Fat
3.9 g per serving
2.6 g per 100 g (3.5 oz)
of which saturated
0.4 g per serving
0.3 g per 100 g (3.5 oz)
Water
90.3 g per serving
60.2 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757), accessed September 23, 2026.

A typical 150 g (5.5 oz, about 1 cup) serving provides about 246 kcal, 13.3 g of protein, and 11.4 g of fiber.

The typical serving (150 g (5.5 oz, about 1 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Chickpeas, also called garbanzo beans, are a large-seeded legume sold dry, when they need hours of soaking before cooking, or ready-cooked in jars and cans. They are the base of Spanish cocido, Middle Eastern hummus and many stews and salads in Latin America. This page covers chickpeas boiled without salt according to USDA; if you buy them ready-cooked, check the salt on the label.

A 150 g (5.3 oz) serving provides 13.3 g of protein, 11.4 g of fiber and 246 kcal, more energy than the same amount of lentils. The 2025 nutrition advisory on GLP-1 therapy lists legumes among the foods to encourage, but suggests avoiding high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually. If they make you bloated, try them pureed, as hummus or in a soup such as the pumpkin soup with crispy chickpeas and yogurt, starting with two or three spoonfuls. To add protein, pair them with tuna or chicken, as in the chickpea and tuna salad or the grilled chicken breast with chickpea salad.

What the evidence says

A 2016 meta-analysis of 21 trials in the American Journal of Clinical Nutrition found that adding about 130 g of pulses a day, chickpeas among them, produced a modest weight loss of 0.34 kg over about 6 weeks, even in diets not designed to cut calories. In single-meal trials, pulses produced 31% more satiety than control meals with the same calories, although they did not reduce how much people ate afterward (Obesity, 2014). With 7.6 g of fiber per 100 g and 22% of their energy from protein, they meet the EU conditions for "high fibre" and "high protein" claims (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

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.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about cooked chickpeas

How much protein does a 150 g (5.5 oz) serving of cooked chickpeas have?

100 g (3.5 oz) of cooked chickpeas has 8.9 g of protein. A typical 150 g (5.5 oz) serving has about 13.3 g of protein. That is 5.4 g of protein per 100 kcal.

How many calories are in a 150 g (5.5 oz) serving of cooked chickpeas?

100 g (3.5 oz) of cooked chickpeas has 164 kcal. A typical 150 g (5.5 oz) serving has about 246 kcal. That is a moderate energy density.

How many grams of fiber are in a 150 g (5.5 oz) serving of cooked chickpeas?

100 g (3.5 oz) of cooked chickpeas has 7.6 g of fiber. A typical 150 g (5.5 oz) serving has about 11.4 g of fiber. They carry our “High in fiber” tag.

How filling are cooked chickpeas?

Fairly filling for the calories they provide: our estimated satiety score is 4 out of 5. It is based on: moderate energy density; moderate protein per calorie; a lot of fiber per calorie. It is an estimate based on its composition, not a measurement in people.

Are cooked chickpeas a good choice on a GLP-1 medication?

Based on our tags, this is what matters about cooked chickpeas on a GLP-1 medication. “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.

How many grams or ounces are in a serving of cooked chickpeas?

We use 150 g (5.5 oz) as a typical serving, about 1 cup. That amount provides about 246 kcal, 13.3 g of protein, and 11.4 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

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

  1. Official databaseU.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. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. Meta-analysisAmerican Journal of Clinical Nutrition.Kim SJ, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677.accessed .
  5. Meta-analysisObesity (Wiley).Li SS, et al. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring). 2014;22(8):1773-1780. doi:10.1002/oby.20782.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .