chickpeas fibre
Chickpeas and Fibre: Easy Meal Ideas
Fibre in chickpeas, nutrition per 100g and simple ways to use canned or cooked chickpeas.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Chickpeas provide fibre, plant protein and folate. The USDA-based data used by Nutrigate lists about 7.6g of fibre per 100g of cooked chickpeas.
Nutrition data per 100g
USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.
- Fibre
- 7.6g
- Protein
- 8.9g
- Folate
- 172µg
A cupboard staple with range
Chickpeas work in more than hummus. Add them to curries, grain salads, stews and roasted vegetable trays. They take on seasoning well and make a meal feel more substantial.
Canned chickpeas are ready in minutes. Drain and rinse them, then warm them through in a sauce or roast them for a crunchy topping.
Fibre works best as a pattern
One chickpea meal is a good start, but a fibre-rich diet comes from many plant foods across the day. Pair chickpeas with vegetables, fruit and wholegrain bread, rice or pasta.
If pulses are new to you, add a few spoonfuls to a meal you already like before making a large bowl. That small change is easier on your digestion and your routine.
Make the label work for you
Plain chickpeas have a different profile from hummus, falafel or a jarred sauce. All can fit, but the label tells you more about added salt, oil and sugar.
For a dairy-free meal, serve chickpeas with a calcium-fortified plant yoghurt or a tahini dressing if it fits your preferences and allergies.
Questions people ask
Are chickpeas good for fibre?
Yes. Cooked chickpeas are a useful fibre source, and they also provide plant protein and several minerals.
Do I need to rinse canned chickpeas?
Rinsing is optional, but it can reduce the salty liquid from the can and gives a cleaner flavour.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- USDA FoodData Central
Food composition data and food search
- NHS: How to get more fibre into your diet
Fibre sources and practical guidance