Roasted Cheakpeas

The nutritional benefits may be different for canned and dried cooked chickpeas. One serving, or one cup, has:

• About 269 calories
• About 4 grams of fat
• 34 to 45 grams of carbohydrates (canned chickpeas are on the lower end)
• 9 to 12 grams of fiber (dried cooked chickpeas are on the higher end)
• 6 to 7 grams of sugar
• 10 to 15 grams of protein (dried cooked chickpeas have more protein)

For vitamins and nutrients, one cup of chickpeas has:

• About 6 percent to 8 percent  of your daily requirement of calcium
• About 40 percent of your daily requirement of fiber
• About 22 percent of your daily requirement of iron (for dried cooked chickpeas; 8% for canned)
• About 70 percent of your daily requirement of folate, or folic acid (for dried chickpeas; 15 percent for canned)
• About 39 percent of your daily requirement of phosphorus (for dried chickpeas; 17 percent for canned)