Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
There's around 7g of protein per 100g of tinned chickpeas (drained weight), so a typical 120g serving gives you roughly 8.4g. That works out to 5.8g of protein per 100 calories, which makes tinned chickpeas the #10 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Food tip: Use drained weight for this comparison, then include oil, dressing or other ingredients in the meal.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Nobody weighs out exactly 100g. Here's what tinned chickpeas gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 7g of protein and 120 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 100g | 7g | 120 kcal |
| 120g typical serving | 8.4g | 144 kcal |
| 150g | 10.5g | 180 kcal |
| 200g | 14g | 240 kcal |
| 250g | 17.5g | 300 kcal |
| 500g | 35g | 600 kcal |
| 1 kg | 70g | 1200 kcal |
These figures use drained weight: weigh the food after draining off the liquid. Use the drained weight on your own pack, not the total weight of food and liquid. Tin sizes vary; count oil, sauces and other additions separately.
Tinned chickpeas carries roughly 120 kcal per 100g (about 144 kcal in a 120g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how tinned chickpeas stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Tinned chickpeas | 5.8g | 11.7g | 2.1g |
The higher the protein figure here, the more filling tinned chickpeas is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 120 kcal · 7g protein · 14g carbs · 2.5g fat (drained weight). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
At 8.4g of protein per 120g serving, hitting a 150g daily protein target from tinned chickpeas alone would take about 17.9 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 7g of protein per 100g of tinned chickpeas (drained weight). A typical 120g serving delivers roughly 8.4g of protein.
About 35g of protein, for roughly 600 calories. 200g gives you around 14g. The full portion table above runs from 100g to 1kg, all worked out from the 7g per 100g figure.
It carries about 5.8g of protein per 100 calories, ranking #10 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi and Lidl in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
