Chickpeas, from canned, no added fat
Common food
Photo: Wikipedia
Canned chickpeas are the ready-to-eat, tender legumes that form the creamy heart of hummus and the hearty backbone of countless stews. Their mild, nutty flavor and satisfyingly firm yet yielding texture make them a pantry staple for quick, protein-rich meals. A 100g serving packs over 8g of plant protein and 7.3g of gut-friendly fiber.
Calorie split: 22% protein · 59% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People love them for their incredible versatility—they can be blended into smooth dips, roasted for a crunchy snack, or tossed into salads for a protein boost. Their neutral, nutty taste acts as a perfect canvas for bold spices from cuisines worldwide.
⚠️ Watch-outs & how to enjoy it better
Canned varieties often contain added sodium, which can be a concern for those monitoring salt intake; look for low-sodium versions or rinse them thoroughly under water. As a legume, they contain oligosaccharides that can cause gas and bloating in some people; starting with smaller portions and gradually increasing intake helps. They also contain moderate levels of oxalates, so individuals prone to certain kidney stones may need to monitor portions.
Key benefits
- Excellent source of plant-based protein
- High in dietary fiber for digestive health
- Rich in folate and manganese
- Low in fat and contains no added fat
- Convenient, pre-cooked, and shelf-stable
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The aquafaba—the liquid in the can—is a famous vegan egg white substitute, capable of being whipped into stiff peaks for meringues and mousses.
Full nutrition (USDA data · scales with serving)
| Water | 64.0 g |
| Energy | 146 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 3.2 g |
| Carbohydrate, by difference | 22.4 g |
| Fiber, total dietary | 7.3 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 58.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 133 mg |
| Potassium, K | 240 mg |
| Sodium, Na | 327 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.26 mg |
| Selenium, Se | 3.3 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.20 mg |
| Vitamin B-6 | 0.75 mg |
| Folate, total | 40.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 38.4 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 | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.34 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 | 0.27 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.74 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.73 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.06 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
Do I need to cook canned chickpeas?
No, they are fully cooked and ready to eat straight from the can. You can rinse them to remove excess sodium and improve texture, or warm them in a pan, soup, or sauce.
What's the difference between canned and dried chickpeas?
Canned chickpeas are pre-cooked for convenience, while dried chickpeas require soaking and longer cooking but are cheaper and allow you to control sodium and texture. Nutritionally, they are very similar.
How can I make canned chickpeas crispier for roasting?
Pat them very dry with a towel after rinsing, toss with a small amount of oil and spices, and roast at a high temperature (400°F/200°C) until golden and crunchy.
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 1.46 kcal/g · 22% calories from protein · 7.3 g fiber · 4.3 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.