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Chickpeas dry to cooked weight: 100 g = 232 g
Dry chickpeas boil up to about 232% of their weight: 100 g dry becomes about 232 g cooked, and a 60 g portion about 139 g. Like every dried legume, they gain water and nothing else.
Raw and cooked, both ways
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An estimate from USDA data. Cooking time, heat and the piece itself move the result.
Chickpeas: every method
| Method | Yield | 100 g raw | 150 g raw | 200 g raw |
|---|---|---|---|---|
| Boiled, no salt | 232% | 232 g | 348 g | 464 g |
| Method | Raw, per 100 g | Cooked, per 100 g | Source |
|---|---|---|---|
| Boiled, no salt | 378 kcal · 20.5 g protein | 164 kcal · 8.9 g protein | derived from dry matter · FDC 173756, FDC 173757 |
Where the weight comes from
Dry chickpeas hold 7.7 g of water per 100 g; USDA's boiled chickpeas hold 60.2 g. Soaking and boiling add water and leave the rest, so the converter keeps the dry part constant: (100 − 7.68) ÷ (100 − 60.21) = 2.32. Chickpeas stay firmer than lentils, which take on more water and reach about 302%.
A worked example
Boil 75 g of dry chickpeas and expect about 174 g. The dry entry gives 284 kcal and 15.4 g of protein; the boiled entry, for 174 g, gives 285 kcal and the same protein. Dry or cooked, the energy is the same: only the weight moves.
Working back from a bowl
A 150 g bowl of cooked chickpeas started as about 65 g dry: 150 ÷ 2.32 = 64.7. Both views give the same energy, 246 kcal from the cooked entry and 245 kcal from the dry one. Soaked chickpeas already hold part of their water, so weigh them dry, before the soak, and the 232% applies from there.
What about canned chickpeas?
They are already cooked. Drain them, weigh what you eat, and log it against a cooked entry, never the dry one: 100 g of drained chickpeas holds well under half the energy of 100 g of dry ones. Canned chickpeas sit in brine and can differ from USDA's boiled entry, so the label on the can is the better guide for them.
Hummus is a recipe
Hummus is chickpeas plus tahini, oil and lemon. Weigh each ingredient as it goes in, weigh the finished bowl, and the recipe-portion calculator divides it into portions.
Sources
- USDA FoodData Central, SR Legacy: chickpeas, mature seeds, raw, 173756 and boiled without salt, 173757.
- The yield is derived from the pair's water content; the USDA Table of Cooking Yields for Meat and Poultry covers meat and poultry only.
See also black beans, or open the raw to cooked weight converter.