Chickpeas serving size, cups to grams and 30 g of protein
Here a serving of boiled chickpeas is counted as 1 cup, which USDA weighs at 5.8 oz (164 g), with 269 calories and 14.5 g protein. 100 g (3.5 oz) is about 2/3 cup. For 30 g of protein you need 11.9 oz (339 g), about 2 1/8 cups, with 555 calories.
Serving sizes of boiled chickpeas
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 5.8 oz (164 g) | 269 calories | 14.5 g | 45 g | 4.2 g |
| 1 oz | 1 oz (28 g) | 46 calories | 2.5 g | 7.8 g | 0.73 g |
| 100 g | 3.5 oz (100 g) | 164 calories | 8.9 g | 27.4 g | 2.6 g |
Cups to grams
USDA weighs 1 cup of boiled chickpeas at 164 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 5.8 oz (164 g) | 269 calories |
| 3/4 cup | 4.3 oz (123 g) | 202 calories |
| 2/3 cup | 3.9 oz (109 g) | 179 calories |
| 1/2 cup | 2.9 oz (82 g) | 134 calories |
| 1/3 cup | 1.9 oz (55 g) | 90 calories |
| 1/4 cup | 1.4 oz (41 g) | 67 calories |
| 1 tbsp | 10.2 g | 17 calories |
| 1 tsp | 3.4 g | 6 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.8 tbsp | 46 calories |
| 100 g (3.5 oz) | 2/3 cup | 164 calories |
| 1 lb (454 g) | 2 3/4 cups | 744 calories |
What 3.5 oz (100 g) of chickpeas looks like
3.5 oz (100 g) of boiled chickpeas is 3.5 oz, or about 2/3 cup. It has 164 calories, 8.9 g protein, 27.4 g carbs and 2.6 g fat.
How much chickpeas for 30 g of protein
There is 8.9 g of protein in 3.5 oz (100 g) of boiled chickpeas. 30 g of protein takes 11.9 oz (339 g), about 2 1/8 cups, which comes with 555 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 8 oz (226 g) | 1 1/3 cups | 370 calories |
| 30 g | 11.9 oz (339 g) | 2 1/8 cups | 555 calories |
| 40 g | 15.9 oz (451 g) | 2 3/4 cups | 740 calories |
| 50 g | 19.9 oz (564 g) | 3 1/2 cups | 926 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Boiled chickpeas | 1 cup: 5.8 oz (164 g) | 164 calories | 8.9 g |
| Raw chickpeas | 1 cup: 7.1 oz (200 g) | 378 calories | 20.5 g |
| Dry chickpeas | — | 372 calories | 21.3 g |
| Canned chickpeas | 1 cup: 8.5 oz (240 g) | 88 calories | 4.9 g |
100 g (3.5 oz) of raw chickpeas makes about 232 g (8.2 oz) of boiled chickpeas. By volume, 1 cup raw turns into about 2 3/4 cups cooked.
Estimate: the dry matter is assumed to stay in the food, so the weight changes only by the water USDA measured in each form. The real yield depends on how much water you cook it in and for how long.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Boiled chickpeas: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, FDC ID 173757 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw chickpeas: Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, FDC ID 173756 (SR Legacy, published 2019-04-01) · full nutrition facts
- Dry chickpeas: Chickpeas, (garbanzo beans, bengal gram), dry, FDC ID 2644282 (Foundation Foods, published 2023-10-26)
- Canned chickpeas: Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, FDC ID 175206 (SR Legacy, published 2019-04-01)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.