Chickpeas, from canned, fat added
Common food
Photo: Wikipedia
Canned chickpeas with added fat offer a rich, nutty flavor and a satisfyingly creamy-yet-firm texture, making them a convenient pantry staple. Their nutritional profile is notable for a balanced mix of plant-based protein, complex carbohydrates, and a significant fat content that enhances satiety. With 7g of fiber per 100g, they are a hearty addition to meals, providing sustained energy and digestive support.
Calorie split: 16% protein · 43% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love canned chickpeas for their incredible versatility and ability to absorb flavors, making them a perfect base for everything from creamy hummus to hearty stews. Their satisfying texture and nutty taste, combined with the ease of a ready-to-use ingredient, make them a beloved staple in countless global cuisines.
⚠️ Watch-outs & how to enjoy it better
The added fat increases calorie density, which may be a concern for those monitoring fat intake, and the sodium in the canning liquid can contribute to high blood pressure if not rinsed. To counteract this, always rinse and drain canned chickpeas thoroughly to reduce sodium by up to 40%, and pair them with fiber-rich vegetables or lean proteins to balance the meal's overall macronutrient profile.
Key benefits
- Excellent source of plant-based protein and dietary fiber
- Provides sustained energy from complex carbohydrates
- Contains healthy fats that aid in nutrient absorption and satiety
- Convenient, pre-cooked, and shelf-stable for quick meal preparation
- Rich in essential minerals like iron, folate, and manganese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Chickpeas are one of the earliest cultivated legumes, with evidence of their consumption dating back over 7,000 years in the Middle East.
Full nutrition (USDA data · scales with serving)
| Water | 59.1 g |
| Energy | 197 kcal |
| Protein | 7.9 g |
| Total lipid (fat) | 9.3 g |
| Carbohydrate, by difference | 21.6 g |
| Fiber, total dietary | 7.0 g |
| Total Sugars | 4.2 g |
| Calcium, Ca | 56.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 43.0 mg |
| Phosphorus, P | 128 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 315 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.24 mg |
| Selenium, Se | 3.2 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.20 mg |
| Vitamin B-6 | 0.72 mg |
| Folate, total | 38.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 38.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 37.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.86 g |
| SFA 18:0 | 0.22 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.8 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Chickpeas (garbanzo beans, bengal gram), mature seeds, raw — USDA does not publish this profile for Chickpeas.
| Tryptophan | 0.20 g |
| Threonine | 0.77 g |
| Isoleucine | 0.88 g |
| Leucine | 1.5 g |
| Lysine | 1.4 g |
| Methionine | 0.27 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.51 g |
| Valine | 0.86 g |
| Arginine | 1.9 g |
| Histidine | 0.57 g |
| Alanine | 0.88 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.86 g |
| Proline | 0.85 g |
| Serine | 1.0 g |
FAQ
Are canned chickpeas as nutritious as dried ones?
Yes, canned chickpeas retain most of their nutrients, though they may have slightly less folate and more sodium. Rinsing them reduces sodium content significantly.
How can I reduce the sodium in canned chickpeas?
Rinse and drain canned chickpeas under cold running water for 30-60 seconds. This can reduce sodium by up to 40% without affecting texture or flavor.
Can I use the liquid from canned chickpeas (aquafaba)?
Yes, the liquid (aquafaba) can be used as an egg substitute in vegan baking or to make meringues. It's rich in protein and starch.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.97 kcal/g · 16% calories from protein · 7.0 g fiber · 4.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.