How much does chickpeas weigh after cooking?
100 g → 220 g
100 g dry → 220 g cooked. Soak overnight, then simmer 1 to 1.5 hours until tender.
Your portion
100 gDry
220 gCooked
378Calories
20.5 gProtein
63 gCarbs
6 gFat
Calories and protein stay the same when cooking; only water weight is added.
Per 100 g: raw vs cooked
| Per 100 g | Dry (raw) | Cooked | Change |
|---|---|---|---|
| Calories | 378 | 172 | −55% |
| Protein | 20.5 g | 9.3 g | −55% |
| Carbs | 63 g | 28.6 g | −55% |
| Fat | 6 g | 2.7 g | −55% |
| Fiber | 12.2 g | 5.5 g | −55% |
Cooking adds water, not calories. Chickpeas soaks up about 120% of its own weight in water, so 100 g of cooked chickpeas has only about 45% of the calories and protein of 100 g dry. Weigh it dry if you can. If you weigh it cooked, divide by 2.2 to get the dry weight.
Common questions
Should I weigh chickpeas raw or cooked?
Raw (dry) is more accurate because cooked weight depends on how much water was absorbed. Labels and USDA data use the dry weight.
How much protein is in 100 g of cooked chickpeas?
About 9.3 g, compared with 20.5 g in 100 g dry.
I weighed my cooked portion. How do I log it?
Divide the cooked weight by 2.2 to get the dry weight, then log that.