Chick pea smash

Snack

Item Rating: 89/100

1 serving (100 grams) contains 164 calories, 8.9 grams of protein, 2.6 grams of fat, and 27.4 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		390.5
% Daily Value*
Total Fat		6.2 g	7%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		571.4 mg	24%
Total Carbohydrates		65.2 g	23%
	Dietary Fiber	18.1 g	64%
	Sugars	11.4 g
protein		21.2 g	42%
Vitamin D		0 mcg	0%
Calcium		116.7 mg	8%
Iron		6.9 mg	38%
Potassium		692.9 mg	14%

* 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

Fat: 55 cal (13.9%)

Protein: 84 cal (21.1%)

Carbs: 260 cal (65.0%)

About Chick pea smash

Chickpea Smash, often made from mashed chickpeas mixed with olive oil, lemon juice, garlic, and spices, is a versatile dish popular in Middle Eastern, Mediterranean, and global cuisines. Chickpeas, also known as garbanzo beans, are a legume rich in plant-based protein, dietary fiber, and a variety of vitamins and minerals. A ½ cup serving of chickpeas contains approximately 134 calories, 7 grams of protein, 22 grams of carbohydrates (including 6 grams of fiber), and 2 grams of fat. Chickpea Smash typically incorporates nutrient-dense ingredients like olive oil, which provides healthy fats, and lemon juice, a source of vitamin C, boosting its overall nutritional profile. This dish is a nutritious plant-based option, offering sustained energy and satiety due to its combination of complex carbohydrates, protein, and fiber.

Health Benefits

• Chickpeas are high in dietary fiber (6 grams per ½ cup), which can support digestive health and promote regular bowel movements.
• Rich in plant-based protein (7 grams per ½ cup), chickpeas are beneficial for muscle repair and growth, making Chickpea Smash a great protein source for vegetarians and vegans.
• Chickpeas are packed with folate (71 micrograms per ½ cup, 18% DV), promoting cell growth and aiding in red blood cell production.
• Contains magnesium (39 mg per ½ cup, 10% DV), which plays a critical role in maintaining healthy blood pressure and muscle function.
• Olive oil in Chickpea Smash provides heart-healthy monounsaturated fats, which can reduce LDL cholesterol and support cardiovascular health.

Dietary Considerations

Allergens: Contains None, unless cross-contaminated or additional ingredients (e.g., tahini) are used

Suitable for: Vegan, vegetarian, mediterranean diet, high-fiber diet

Not suitable for: Low-fodmap diet (due to chickpeas), ketogenic diet (due to carbohydrate content)

Selection and Storage

Store Chickpea Smash in an airtight container in the refrigerator for up to 3-4 days. Stir before serving, as separation may occur due to the olive oil.

Common Questions About Chick pea smash Nutrition

Is Chick Pea Smash high in protein?

Chick Pea Smash is a good source of plant-based protein, providing approximately 6-8 grams of protein per 1/2 cup serving, depending on additional ingredients. It’s an excellent option for those looking to support muscle maintenance or incorporate more protein into a vegetarian or vegan diet.

Can I eat Chick Pea Smash on a keto diet?

Chick Pea Smash is not ideal for strict keto diets since chickpeas contain about 16 grams of net carbs per 1/2 cup serving. While it can fit into a low-carb diet in moderation, it’s better suited for less restrictive dietary plans like vegan, vegetarian, or Mediterranean diets.

What are the health benefits of eating Chick Pea Smash?

Chick Pea Smash is rich in dietary fiber, promoting healthy digestion and preventing blood sugar spikes. It also contains vitamins such as folate and iron, which support energy production and immunity. However, those with legume allergies should avoid or consult a healthcare provider before consuming.

How much Chick Pea Smash should I eat in one serving?

A typical serving size is 1/2 cup, which offers about 150 calories, 6-8 grams of protein, and 16 grams of net carbohydrates. This portion is sufficient as a side dish or a topping for salads, sandwiches, or crackers. Adjust portion size based on your dietary goals.

How does Chick Pea Smash compare to hummus?

Chick Pea Smash is similar to hummus but often chunkier and less dependent on added oils or tahini, making it slightly lower in fat. Both offer plant-based protein and fiber, but Chick Pea Smash may feel heartier with additional seasonings or vegetables.

Data Sources & Scientific References