How much protein is in 4 oz of chickpeas, cooked?

A 4 oz (113g) serving of chickpeas, cooked provides 10.1g of protein and 186 calories, along with 31.1g of carbohydrates and 2.9g of fat.

How much chickpeas, cooked do I need to get 30g of protein?

To get 30 grams of protein from chickpeas, cooked, you need 11.9 oz (337 grams), which contains approximately 553 calories.

100 grams of chickpeas, cooked contains 8.9g of protein (164 kcal). One full pound (16 oz / 454g) contains 40.4g of protein (744 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 10.1g Protein (186 kcal)

To hit 30g of protein from chickpeas, cooked, measure 11.9 oz (337 g) for ~553 calories.

Per 4 oz (113g US)

10.1g P

186 kcal · 31.1g C · 2.9g F

Per 100 Grams

8.9g P

164 kcal · 27.4g C · 2.6g F

Per 1 Pound (16 oz)

40.4g P

744 kcal total

30g Protein Portion

11.9 oz

337g · 553 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	7.9 oz	225 g	369 kcal	61.7g C · 5.9g F
30g Protein	11.9 oz	337 g	553 kcal	92.3g C · 8.8g F
40g Protein	15.8 oz	449 g	736 kcal	123g C · 11.7g F
50g Protein	19.8 oz	562 g	922 kcal	154g C · 14.6g F