Chickpeas · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 7.6 g.
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A complete, versatile food
Chickpeas combine 8 g of plant protein, 22 g of complex carbs and 7.6 g of fibre per 100 g cooked (150 kcal). This mix makes them a complete, very filling food, both an energy source and a protein top-up.
Like lentils, their amino-acid profile benefits from pairing with grains for a complete protein. They also provide iron and magnesium.
How to use them
They are extremely versatile: in a salad, in a curry (channa masala), roasted for a crunchy snack, or blended into hummus. Hummus, with raw vegetables or wholewheat bread, makes a convenient protein snack.
When bulking, they beef up dishes with carbs and protein; when cutting, their fibre and satiety help hold a deficit.
Chickpeas or lentils?
Both are excellent legumes. Lentils are a bit higher in protein and often more digestible; chickpeas are more versatile (hummus, curries, roasted). Vary them to diversify intake and enjoyment.
Hummus and roasted chickpeas: two smart uses
Hummus turns chickpeas into a spreadable protein snack, but it contains tahini and oil: keep an eye on calories, or make it at home to control the fat. With raw vegetables or wholewheat bread, it is a far more filling snack than an ultra-processed product.
Roasted in the oven (spices, a drizzle of oil) until crispy, chickpeas neatly replace crisps as a snack: crunch, fibre and protein for few calories.
What to pair it with
Complete chickpeas with a grain for a complete protein.
Key takeaways
- 8 g protein, 7.6 g fibre, 22 g carbs per 100 g: complete and filling.
- Complete with a grain to cover all amino acids.
- Very versatile: curry, salad, roasted, hummus.
- A bit lower in protein but more versatile than lentils.
Frequently asked questions
Are chickpeas high in protein?
They are a good plant-protein source for a legume, while also providing carbs. As a sole protein source they stay moderate: pair them with grains and other sources to reach your needs.
Chickpeas or lentils?
Both are excellent legumes. Lentils are slightly higher in protein and often more digestible; chickpeas are more versatile (hummus, curries). Vary them to diversify your intake.
Is hummus good for muscle building?
Yes, as a snack providing plant protein and fibre. Watch the calories, though: tahini and oil make it fattier than you would think. Homemade, you control the oil and it stays an excellent snack.
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