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.
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 |
So 500g of tinned chickpeas is about 35g of protein for roughly 600 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh as sold to match these figures.
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.
Source values per 100g: 120 kcal · 7g protein · 14g carbs · 2.5g fat. Standard reference nutrition figures for tinned chickpeas (drained weight), compiled from label data and Open Food Facts, last checked 2026-08-16.
Pulled from our 24,000-product Irish label database, not a guess -- a photo only appears where we have 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.
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. See real examples of branded tinned chickpeas products above where we have a barcode-verified match.