Chickpeas vs Beans, black
Side-by-side nutrition comparison per serving. See which fits your goals better.
This is arguably the least dramatic food comparison you'll ever read, and that's actually useful information. Chickpeas and black beans are nearly identical: both hover around 8.9g protein per 100g cooked, with black beans slightly lower in calories (132 vs 164) and slightly higher in fiber (8.7g vs 7.6g). The calorie gap comes mostly from chickpeas having a touch more fat and carbs.
So if the nutrition is basically a wash, what actually matters? Flavor profile and how you use them. Chickpeas are mild, nutty, and incredibly versatile — hummus, falafel, curries, salads, pasta, snacking. Black beans are earthy and pair naturally with Latin and Southwestern flavors — rice and beans, tacos, soups, enchiladas. Most households benefit from keeping both stocked because they slot into completely different recipe traditions. If you're forced to pick one for pure nutritional efficiency, black beans edge ahead with fewer calories and more fiber per serving.
Pro tip
Canned chickpea liquid (aquafaba) is a legitimate egg white substitute in baking and cocktails. Don't pour it down the drain — 3 tablespoons replaces one egg white, and it whips into stiff peaks for meringues or whiskey sours.
Quick Verdict
Best for weight loss
Beans, black
Best for muscle gain
Chickpeas
Best for low-carb
Beans, black
Macro Comparison
Chickpeas: 100g (100g) | Beans, black: 100g (100g)
164
Chickpeas
132
Beans, black
8.86g
Chickpeas
8.86g
Beans, black
27.4g
Chickpeas
23.7g
Beans, black
2.59g
Chickpeas
0.54g
Beans, black
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
22%
Chickpeas
27%
Beans, black
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| Nutrient | Chickpeas | Beans, black |
|---|---|---|
| Calories | 164 | 132 |
| Protein | 8.9g | 8.9g |
| Carbs | 27.4g | 23.7g |
| Fat | 2.6g | 0.5g |
| Fiber | 7.6g | 8.7g |
| Sugar | 4.8g | 0.32g |
| Sodium | 243mg | 237mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.27g | 0.14g |
| Potassium | 291mg | 355mg |
| Vitamin A | 1mcg | 0mcg |
| Vitamin C | 1.3mg | 0mg |
| Calcium | 49mg | 27mg |
| Iron | 2.89mg | 2.1mg |
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 Chickpeas. Chickpeas delivers 8.86g protein per serving — matching Beans, black.
For low-carb diets
Choose Beans, black with 23.7g carbs per serving.
When two foods are this nutritionally close, the best choice is whichever one you'll actually eat consistently. Tracking both over a few weeks shows you which one naturally fits your cooking style and keeps you on target.
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Take the free quizCommon Questions
Is Chickpeas or Beans, black better for weight loss?
For weight loss, Beans, black is the better choice. Chickpeas has 164 calories and 8.86g protein per serving, while Beans, black has 132 calories and 8.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Chickpeas or Beans, black?
Both Chickpeas and Beans, black have equal protein per serving. Chickpeas provides 8.86g and Beans, black provides 8.86g of protein.
Can I eat both chickpeas and beans, black together?
Yes! Combining chickpeas and beans, black gives you 296 calories and 17.72g protein. This combination can work well as part of a balanced meal.