How much fiber is in chickpeas?
Chickpeas have 12.5 grams of fiber in 1 cup, cooked (164 grams), according to USDA FoodData Central. That is 45% of the Daily Value, which the FDA's label rules call high in fiber. Per 100 grams, chickpeas have 7.6 grams of fiber.
12.5gof fiber in 1 cup, cooked
50% of a 25 gram day
Fiber in chickpeas by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 cup | 164g | 12.5g |
| 100 grams | 100g | 7.6g |
How chickpeas compare with other beans and legumes
Chickpeas rank 3 of 6 beans and legumes in this library, by fiber in one serving.
- Lentils15.6g
- Black beans15g
- Chickpeas12.5g
- Edamame8.1g
- Peanut butter1.6g
Each bar is one serving: lentils, 1 cup, cooked; black beans, 1 cup, cooked; chickpeas, 1 cup, cooked; edamame, 1 cup, shelled; peanut butter, 2 tablespoons.
Half a day in one cup
A cup of cooked chickpeas has 12.5 grams of fiber, 50% of a 25 gram goal. Half a cup, a more usual amount on a salad, has 6.3.
Chickpeas and hummus are not the same serving
Hummus is made from chickpeas, but you eat far less of it. Two tablespoons of hummus has 1.6 grams. Half a cup of whole chickpeas has 6.3.
More fiber alongside chickpeas
- Brown rice: 3.2 grams in 1 cup, cooked
- Avocado: 9.2 grams in 1 avocado
- Whole wheat bread: 1.9 grams in 1 slice
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in chickpeas
- How much fiber is in chickpeas?
- Chickpeas have 12.5 grams of fiber in 1 cup, cooked, which weighs 164 grams. The number comes from USDA FoodData Central.
- Are chickpeas high in fiber?
- One serving, 1 cup, cooked, has 12.5 grams. That is 45% of the Daily Value, which the FDA's label rules call high in fiber. Chickpeas rank 3 of 6 beans and legumes in this library by fiber per serving.
- How much fiber is in 100 grams of chickpeas?
- 7.6 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, weighs 164 grams and has 12.5 grams of fiber.
- How many cups of chickpeas would it take to reach 25 grams of fiber?
- About 2, at 12.5 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.