Beans, lentils and soy
How much protein is in chickpeas?
A cup of boiled chickpeas has about 15 g of protein.
That's 8.9 g of protein per 100 g, or 5.4 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 cup | 164 g | 15 g | 269 |
| ½ cup | 82 g | 7.3 g | 134 |
| 100 g | 100 g | 8.9 g | 164 |
How chickpeas compares
Other beans, lentils and soy, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Tofufirm, made with calcium sulfate | 17 g | 12 g |
| Tempehuncooked | 20 g | 11 g |
| Soybeansboiled | 18 g | 11 g |
| Edamamefrozen, prepared | 12 g | 9.8 g |
| Lentilsboiled | 9 g | 7.8 g |
| Split peasboiled | 8.3 g | 7.1 g |
| Kidney beansboiled | 8.7 g | 6.8 g |
| Lima beansboiled | 7.8 g | 6.8 g |
| Black beansboiled | 8.9 g | 6.7 g |
| Green peasfrozen, boiled | 5.2 g | 6.6 g |
| Pinto beansboiled | 9 g | 6.3 g |
| Soy milkwith added calcium and vitamins | 2.6 g | 6 g |
| Navy beansboiled | 8.2 g | 5.9 g |
| Refried beanscanned | 5 g | 5.5 g |
| Baked beanscanned, vegetarian | 4.8 g | 5.1 g |
| Hummusstore-bought | 7.4 g | 3.2 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. A cup of boiled chickpeas covers about 47% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt", FDC ID 173757). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.