1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 3.5 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chick pea salad
Chickpea salad is a versatile dish commonly found in Mediterranean, Middle Eastern, and Indian cuisines, often featuring chickpeas mixed with fresh vegetables, herbs, and a light vinaigrette or lemon dressing. Chickpeas, also known as garbanzo beans, are nutrient-dense legumes rich in protein, dietary fiber, and complex carbohydrates, making them a popular ingredient in plant-based diets. This salad is notable for its balance of macronutrients and micronutrients, including folate, potassium, and magnesium, while also containing a significant amount of antioxidants due to its vegetable additions, such as tomatoes, cucumbers, and parsley. It is light yet filling, ideal for a nutritious lunch or side dish targeting heart health, digestion, and sustained energy levels.
Health Benefits
- Improves digestion due to high dietary fiber content in chickpeas (10.7g of fiber per 1 cup cooked).
- Supports heart health with potassium and magnesium, which regulate blood pressure.
- Aids muscle repair and immune function with 14.5g of protein per 1 cup of chickpeas, essential for vegetarians and vegans.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to 3 days. Keep dressing separate if possible to prevent sogginess.
Common Questions About Chick pea salad Nutrition
Is chickpea salad high in protein?
Chickpea salad is a good source of plant-based protein, with approximately 15 grams of protein per 1 cup serving, depending on the additional ingredients. Chickpeas themselves provide both protein and a range of essential amino acids, making it a filling and nutritious option for vegetarians and vegans.
Can I eat chickpea salad on a keto diet?
Chickpea salad is generally not suitable for a keto diet due to the high carbohydrate content in chickpeas. A single cup of chickpeas contains around 45 grams of carbohydrates, including fiber, which is far above the limit for most keto dieters aiming to stay under 20-50 grams of carbs daily.
What are the health benefits of chickpea salad?
Chickpea salad is a nutritious choice rich in fiber, which supports digestion, and plant-based protein that aids in muscle repair. It also contains essential vitamins like folate and minerals such as iron and magnesium, which contribute to heart health and energy production. The salad can help with weight management by providing long-lasting satiety.
What is the recommended serving size for chickpea salad?
The recommended serving size for chickpea salad is typically about 1 cup, depending on calorie and carbohydrate needs. This provides approximately 270-300 calories, 15 grams of protein, and 12 grams of fiber, making it a balanced serving for a light meal or side dish.
How does chickpea salad compare to lentil salad?
Chickpea salad is slightly higher in calories and carbohydrates than lentil salad but has a similar protein content. Lentils offer slightly more iron and folate, while chickpeas are higher in magnesium and fiber. Both are healthy choices, but lentils may be preferable for those on lower-carb diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
