Quick Answer
Black beans and chickpeas are nutritionally similar, but black beans have slightly more fiber and fewer calories while chickpeas have slightly more protein and fat. Both are among the cheapest protein sources available. Choose based on the cuisine you are cooking, not nutritional superiority — the differences are marginal.
Nutrition Comparison (per 100g)
| Nutrient | Black Beans | Chickpeas |
|---|---|---|
| Calories | 132 kcal | 164 kcal |
| Protein | 8.9 g | 8.9 g |
| Total Fat | 0.5 g | 2.6 g |
| Carbs | 23.7 g | 27.4 g |
| Fiber | 8.7 g | 7.6 g |
| Sodium | 237 mg | 243 mg |
Cost Comparison
| Metric | Black Beans | Chickpeas |
|---|---|---|
| Avg. grocery price (15oz can) | $0.99 | $1.09 |
| Price per 100g | $0.23 | $0.25 |
| Cost per gram of protein | $0.026 | $0.028 |
Nearly identical cost per gram of protein. Both are the cheapest protein sources in the grocery store, beating chicken, eggs, and tofu on a per-protein-gram basis. Dried beans ($1.29-1.49/lb) are even cheaper — roughly 60% less than canned.
When to Choose Black Beans
- You are making Latin, Caribbean, or Southwestern dishes (burritos, rice bowls, soup)
- You want maximum fiber per calorie
- You prefer a softer, creamier texture when mashed
When to Choose Chickpeas
- You are making Mediterranean, Middle Eastern, or Indian dishes (hummus, chana masala, falafel)
- You want a firmer texture that holds up in salads and roasting
- You are making hummus (obviously)
The Bottom Line
Nutritionally, it is a tie. Both are high-fiber, high-protein, dirt-cheap staples that belong in every meal prepper's pantry. Buy whichever matches the cuisine you are cooking that week, and keep both stocked.
Plan your meals with both — try HowIEatHealthy freeData last updated: March 2026. Nutrition from USDA FoodData Central. Prices from real grocery store data.