Chickpeas vs Black Beans
Per 100 g, chickpeas gives 8.9 g protein for 164 calories, while black beans gives 8.9 g for 132. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Chickpeas | Black Beans |
|---|---|---|
| Protein | 8.9 g | 8.9 g |
| Calories | 164 | 132 |
| Carbs | 27 g | 23.7 g |
| Fats | 2.6 g | 0.5 g |
| Protein density | 22% | 27% |
Which should you pick?
- Cutting or high-protein dieting: Black Beans — more protein per calorie.
- Bulking or hard training days: Chickpeas packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Black Beans at 23.7 g per 100 g.
- Lowest fat: Black Beans at 0.5 g per 100 g.
Frequently asked questions
- Which has more protein, chickpeas or black beans?
- They are equal: both provide 8.9 g of protein per 100 g.
- Which is lower in calories?
- Black Beans is lighter at 132 kcal per 100 g, compared with 164 kcal.
- Which is better for cutting?
- Black Beans — about 27% of its calories come from protein, versus 22% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap chickpeas for black beans in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.