Nutrients in Chickpeas
In one serving: 1 cup cooked
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B9 (folate / folic acid) | 282 mcg DFE | 71% | 71% |
| Copper | 580 mcg NIH | 64% | 64% |
| Zinc | 2.5 mg | 31% | 23% |
| Iron | 4.7 mg NIH | 26% | 59% |
| Magnesium | 79 mg | 25% | 20% |
| Vitamin B6 (pyridoxine) | 0.23 mg | 18% | 18% |
| Vitamin B1 (thiamin) | 0.19 mg | 17% | 16% |
| Choline | 70 mg | 16% | 13% |
| Selenium | 6 mcg | 11% | 11% |
| Vitamin B5 (pantothenic acid) | 0.5 mg NIH | 10% | 10% |
| Calcium | 80 mg | 8% | 8% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Hummus with whole-wheat bread, red pepper and olive oil
- Chickpea and spinach stew with brown rice
- Tuna salad with chickpeas, tomato and whole-wheat bread
- Bulgur with chickpeas, molokhia and tomato
- Carrot sticks with hummus
- Chickpea curry with whole-wheat flatbread and tomato salad
- Quinoa bowl with chickpeas, kale and sweet potato
- Chickpeas with tomato, tahini and a guava
- Warm chickpeas (balila) with lemon, olive oil and yogurt
- Koshari (lentils, rice, pasta and chickpeas) with tomato sauce
- Couscous with lamb, chickpeas, carrot and pumpkin
- Tabbouleh with hummus and whole-wheat bread
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)