Food database · Legumes & beans
Protein content
A 1 cup cooked serving of chickpeas contains 14.5 g of protein - a good source of protein, about 29% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Serving | 1 cup cooked (164 g) |
|---|---|
| Protein per serving | 14.5 g |
| Protein per 100 g | 8.86 g |
| Calories per serving | 269 kcal |
| Protein density | 22% of calories |
| Share of 50 g Daily Value | 29% |
| Protein quality | Incomplete protein |
| Category | Legumes & beans |
| Food type | Whole food |
| USDA record | FoodData Central #173757 |
A typical 1 cup cooked serving of chickpeas contains 14.5 grams of protein (8.86 g per 100 g), which makes it a good source of protein. That covers roughly 29% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 22% of the calories in chickpeas come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 54 legumes in the database, chickpeas ranks 25th by protein per serving, and 260th out of all 796 foods on the site. Set against navy beans, another legume entry in the database, a serving carries about 0.5 g less protein (navy beans has 15 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 164 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
A plant protein that is lower in one or more essential amino acids - pair it with grains or other plants across the day.
Source: USDA FoodData Central #173757 - "Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Chickpeas has 8.86 g of protein per 100 g. A typical 1 cup cooked serving (164 g) provides 14.5 g.
No. Chickpeas is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup cooked serving of chickpeas contains 14.5 g of protein, about 29% of the 50 g reference Daily Value.
Chickpeas is a good source of protein, and about 22% of its calories come from protein, which makes it moderately protein-dense. Set against navy beans, another legume entry in the database, a serving carries about 0.5 g less protein (navy beans has 15 g per 1 cup cooked).
Related
Head to head