Cooked and drained chickpeas are one of the world's most important legumes — the foundation of hummus, channa masala, falafel, and countless other dishes. They provide excellent plant protein, fibre, folate, manganese, copper, and iron. The cooking liquid (aquafaba) is a remarkable egg-white substitute in vegan baking.
Use directly in salads, curries, and soups; or roast at 200°C for 25-30 minutes with olive oil and spices for a crunchy high-protein snack. Reserve aquafaba for meringues and mousse.
Where Chickpeas (Cooked, Drained) Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 281 mg | 14% | |
| Phosphorus | 141 mg | 20% | |
| Calcium | 48.0 mg | 6% | |
| Magnesium | 44.0 mg | 12% | |
| Folate | 35.0 µg | 18% | |
| Selenium | 29.9 µg | 54% | |
| Chloride | 13.0 mg | 2% | |
| Vitamin A (RE) | 4.00 µg | 1% | |
| Vitamin K | 2.24 µg | 2% | |
| Niacin equivalents (NE) | 2.00 mg | 13% | |
| Iron | 1.90 mg | 14% | |
| Vitamin E (alpha-TE) | 1.70 mg | 14% | |
| Manganese | 1.38 mg | 69% | |
| Zinc | 1.13 mg | 11% | |
| Niacin (B3) | 0.700 mg | 4% | |
| Vitamin B6 | 0.380 mg | 27% | |
| Pantothenic Acid (B5) | 0.370 mg | 6% | |
| Copper | 0.260 mg | 26% | |
| Thiamin (B1) | 0.140 mg | 13% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 1.43 g | — | |
| Monounsaturated fat | 0.570 g | — | |
| Sucrose | 0.700 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 1.51 g | — | |
| Aspartic acid | 0.924 g | — | |
| Leucine | 0.676 g | — | |
| Arginine | 0.630 g | — | |
| Lysine | 0.613 g | — | |
| Valine | 0.470 g | — | |
| Phenylalanine | 0.437 g | — | |
| Serine | 0.378 g | — | |
| Proline | 0.378 g | — | |
| Isoleucine | 0.378 g | — | |
| Alanine | 0.353 g | — | |
| Threonine | 0.328 g | — | |
| Tyrosine | 0.294 g | — | |
| Glycine | 0.294 g | — | |
| Histidine | 0.218 g | — | |
| Methionine | 0.134 g | — | |
| Cysteine | 0.126 g | — | |
| Tryptophan | 0.109 g | — | |
| Beta-carotene | 23.0 µg | — | |
| Biotin (Vitamin B7) | 1.30 µg | 3% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →