FiberUp
How much fiber is in chickpeas?
Chickpeas have 6.2 g of fiber per 1/2 cup cooked (82 g). That is 22% of the 28 g daily value and a high amount for a legume. Per 100 g it works out to 7.6 g, which rank 10 of 17 legumes in the FiberUp database. About 21% of that fiber is soluble and 79% insoluble. It would take 5 servings to reach the 25 g adequate intake for women and 7 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About chickpeas and fiber
Chickpeas sit just below the black bean and lentil tier but win on versatility: roasted as a snack, in salads, or blended into hummus. Blending does not reduce fiber, though a hummus serving is much smaller than a half cup of whole chickpeas.
How chickpeas compares to other legumes
Per typical serving. The highest legume in the database is navy beans at 9.6 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Black Beans | 1/2 cup cooked | 7.5 g | 8.7 g | 27% |
| Lima Beans | 1/2 cup cooked | 6.6 g | 7.8 g | 24% |
| Kidney Beans | 1/2 cup cooked | 6.5 g | 7.3 g | 23% |
| Chickpeas | 1/2 cup cooked | 6.2 g | 7.6 g | 22% |
| Black-Eyed Peas | 1/2 cup cooked | 5.6 g | 6.5 g | 20% |
| Refried Beans | 1/2 cup | 5.4 g | 4.3 g | 19% |
| Edamame | 1/2 cup | 4 g | 5.1 g | 14% |
Servings to reach a daily goal
servings of chickpeas to reach 25 g, the adequate intake for adult women
servings of chickpeas to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for chickpeas
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | 12.2 g | – | – |
| Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | 5.9 g | – | – |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | 7.6 g | – | – |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 6.4 g | – | – |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | 7.6 g | – | – |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | 4.4 g | – | – |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | 6.3 g | – | – |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | 4.4 g | – | – |
Frequently asked questions
How much fiber is in chickpeas?
Are chickpeas high in fiber?
Is the fiber in chickpeas soluble or insoluble?
How many servings of chickpeas would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.