Beans, black vs Chickpeas
Side-by-side nutrition comparison per serving. See which fits your goals better.
Black beans and chickpeas are the two most popular legumes in Western cooking, and their macros are remarkably similar with important distinctions. Black beans deliver 132 calories per 100g cooked with 8.86g protein, 23.7g carbs, and 8.7g fiber. Chickpeas come in at 164 calories with 8.86g protein, 27.4g carbs, and 7.6g fiber. The protein is identical; chickpeas carry more calories and carbs.
Black beans edge ahead on fiber (8.7g vs 7.6g) and have a lower glycemic index, making them slightly better for blood sugar management. Their dark color indicates higher anthocyanin content — the same antioxidants found in blueberries. Chickpeas counter with more folate and more culinary versatility: they blend into hummus, roast into crunchy snacks, and star in curries worldwide.
Both legumes are budget nutrition champions, typically costing under 50 cents per serving when bought dried. For meal preppers, cooking a large batch of each on Sunday provides a week's worth of plant protein that works in different recipe contexts — black beans for Mexican-inspired meals and chickpeas for Mediterranean and Indian cuisines.
Pro tip
Cook dried black beans and chickpeas in separate batches in a pressure cooker — no soaking required. Black beans take 25 minutes, chickpeas take 35 minutes at high pressure. Portion into freezer bags and freeze flat for quick-thaw meals throughout the month.
Quick Verdict
Best for weight loss
Beans, black
Best for muscle gain
Beans, black
Best for low-carb
Beans, black
Macro Comparison
Beans, black: 100g (100g) | Chickpeas: 100g (100g)
132
Beans, black
164
Chickpeas
8.86g
Beans, black
8.86g
Chickpeas
23.7g
Beans, black
27.4g
Chickpeas
0.54g
Beans, black
2.59g
Chickpeas
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
27%
Beans, black
22%
Chickpeas
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| Nutrient | Beans, black | Chickpeas |
|---|---|---|
| Calories | 132 | 164 |
| Protein | 8.9g | 8.9g |
| Carbs | 23.7g | 27.4g |
| Fat | 0.5g | 2.6g |
| Fiber | 8.7g | 7.6g |
| Sugar | 0.32g | 4.8g |
| Sodium | 237mg | 243mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.14g | 0.27g |
| Potassium | 355mg | 291mg |
| Vitamin A | 0mcg | 1mcg |
| Vitamin C | 0mg | 1.3mg |
| Calcium | 27mg | 49mg |
| Iron | 2.1mg | 2.89mg |
Which Should You Choose?
For weight loss
Choose Beans, black. With 132 calories and 8.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Beans, black. Beans, black delivers 8.86g protein per serving — matching Chickpeas.
For low-carb diets
Choose Beans, black with 23.7g carbs per serving.
Legumes are the most underrated protein source for budget-conscious nutrition. Sunn helps you track plant protein intake so you can see how beans and chickpeas contribute to your daily protein targets.
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Take the free quizCommon Questions
Is Beans, black or Chickpeas better for weight loss?
For weight loss, Beans, black is the better choice. Beans, black has 132 calories and 8.86g protein per serving, while Chickpeas has 164 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beans, black or Chickpeas?
Both Beans, black and Chickpeas have equal protein per serving. Beans, black provides 8.86g and Chickpeas provides 8.86g of protein.
Can I eat both beans, black and chickpeas together?
Yes! Combining beans, black and chickpeas gives you 296 calories and 17.72g protein. This combination can work well as part of a balanced meal.