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Catalog › Legumes › Chickpeas

Chickpeas: Fiber Breakdown, Calories, and Daily Value

Resistant starch and oligosaccharides feed beneficial gut bacteria. Full fiber profile and blood-sugar impact, including FODMAP considerations.

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🌿 1 serving cooked chickpeas (~150 g / 5.3 oz)

Legumes

🌿 Dietary Fiber

1 serving cooked chickpeas (~150 g / 5.3 oz) 11.4 g

Soluble

3.2 g (28%)

Insoluble

8.2 g (72%)

Per 100g: 7.6 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked chickpeas (~150 g / 5.3 oz) 246.0 kcal

Per 100g: 164.0 kcal

Per serving: 246 kcal, 11.4 g fiber, and about 20 g available carbohydrates.

⚡ Glycemic Index (GI)

1 serving cooked chickpeas (~150 g / 5.3 oz) 28 (Low)

Per 100g: 28

GI 28 and a glycemic load around 5.6 per serving: chickpeas slow sugar absorption and may also blunt the response to your next meal.

💡 Popular chickpea varieties and types

In cooked form, fiber content is fairly similar across main varieties, but texture and digestibility depend on the seed coat.

🌿 Kabuli (light, large): Traditional mild flavor and balanced fiber profile.

🌱 Desi (dark, small): Denser seed coat and slightly more insoluble fiber; stronger, earthier flavor.

🌾 Green chickpeas (young harvest): Tender beans; fiber per 100 g may be lower because of higher moisture.

✨ Choose intact chickpeas and soak them well before cooking: this makes them easier to digest and may reduce bloating.

⚡ Quick Fiber Calculator (Chickpeas)

One click, no registration

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🟢 You ate 11.4 g of fiber — that is 38% of your daily norm (30 g)!

How Fiber and Nutrients in Chickpeas Support Daily Wellness

How chickpeas help with weight management

Fiber and protein slow stomach emptying, help you feel full longer, and smooth out sugar spikes.

Satiety Score

★ ★ ★ ★ ☆ 4.2 / 5.0

Good satiety from fiber and protein

Caloric Density 164 kcal

Optimal calorie density

Effects on digestion and gut movement

Cooked chickpeas have a neutral pH and usually do not irritate the stomach with acid, but galacto-oligosaccharides (GOS) can cause gas and bloating in individuals with sensitivity to fermentable galacto-oligosaccharides; thorough soaking and pureeing into hummus greatly enhances comfort.

Stomach «Softness» Scale

Irritating 5 / 10 (Not comfortable for everyone: with digestive sensitivity, use only a small portion) Ideal

GI Stimulation Score 🌿 Natural rhythm with caveats Supports regularity when tolerated, but a large portion may not suit a sensitive gut.

Microbiome fermentation and glycemic buffering

🩸 Feeding good bacteria
Helpful bacteria in the colon ferment soluble fiber and resistant starch, producing short-chain fatty acids that fuel gut cells.

🛡️ Butyrate production
Butyrate is one of the main products: it feeds colon cells and supports the gut barrier.

🌿 Glycemic shield
Fiber slows carbohydrate digestion, smoothing the sugar spike; this effect may carry over to your next meal.

Prebiotic value

Fiber 11.4 g GOS and resistant starch

Feeds friendly bacteria

Glycemic buffer 🛡️ Low GI and next-meal effect No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Chickpeas

🥗 Raw form

Soaked chickpeas (preparing to cook)

Soaking: Soaking for 12–18 hours with water changes can reduce phytates by roughly 40–50% and partially wash out oligosaccharides.
Fewer antinutrients: Trypsin inhibitors and phytates decrease, so chickpeas become safer and easier to digest.
Do not eat raw: Raw mature chickpeas are not suitable for eating: cook them until tender.

🔥 Thermal processing

After cooking

Softening the seed coats: Cooking softens the seed coats and makes chickpeas easier to chew and digest.
Better nutrient availability: Heat processing lowers antinutrients and improves availability of protein and some minerals.
Cooling: Cooling cooked chickpeas can turn some starch into RS3, which feeds gut bacteria and may lower the glycemic response.

Culinary Constructor & Alternatives

Best Food Combinations with Chickpeas

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Power Lunch

Crispy Roasted Chickpea & Cucumber Salad

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Chickpeas Ingredient

+11.4 g

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Cucumber Ingredient

+0.6 g

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Parsley Ingredient

+0.7 g

🟢 Total in plate: 12.7 g of fiber (42% of norm)

💡 Quick prep: Toss roasted or boiled chickpeas with cucumber, parsley, olive oil, lemon, and a pinch of salt. It holds up in a lunchbox and keeps you full for hours.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🍲 Beans 6.4 g / 100g 🥫 Canned Peas 4.5 g / 100g 🌱 Green Peas 5.7 g / 100g 🍲 Lentils 7.9 g / 100g