1 serving (150 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 |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 3.2 g | ||
| protein | 12.7 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 476.2 mg | 10% | |
* 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 Chickpea salad
Chickpea salad is a vibrant and nutrient-dense dish made from chickpeas (also known as garbanzo beans), often paired with fresh vegetables, herbs, and a light dressing. Chickpeas are legumes native to the Middle East, widely used in Mediterranean and Indian cuisines. Known for their hearty texture and nutty flavor, chickpeas are an excellent source of plant-based protein and dietary fiber. This salad typically includes ingredients like tomatoes, cucumbers, onions, and parsley, further boosting its nutrient profile with vitamins A, C, and potassium. A standard serving is rich in complex carbohydrates and contains only a modest amount of fat, mostly from healthy sources like olive oil. It is naturally gluten-free, making it accessible to a variety of diets while providing sustained energy and a wealth of micronutrients.
Health Benefits
- Rich in dietary fiber (7.6 grams per 100 grams of cooked chickpeas) to support digestive health and promote satiety.
- Provides plant-based protein (8.9 grams per 100 grams) to support muscle repair and overall body function.
- Contains iron (2.9 mg per 100 grams), which supports red blood cell production and helps prevent anemia.
- Offers folate (172 mcg per 100 grams), essential for cell growth and particularly critical during pregnancy.
- High in antioxidants like vitamin C from added vegetables, which aids in immune system support.
Dietary Considerations
Selection and Storage
Store chickpea salad in an airtight container in the refrigerator for up to 3 days. Dress the salad just before serving to maintain freshness and prevent sogginess.
Common Questions About Chickpea salad Nutrition
Is chickpea salad high in protein?
Yes, chickpea salad is a good source of plant-based protein due to the chickpeas. One cup of chickpeas provides approximately 14.5 grams of protein, making it a nutritious choice for those seeking to include more protein in their diet.
Can I eat chickpea salad on a keto diet?
Chickpea salad is not typically suitable for a keto diet as chickpeas are high in carbohydrates. One cup of chickpeas contains around 45 grams of carbs, which may exceed the carb limit in a standard keto meal plan, depending on portion size.
What are the health benefits of chickpea salad?
Chickpea salad is rich in fiber, plant-based protein, and several essential nutrients like folate, iron, and magnesium. It supports digestive health, helps maintain steady blood sugar levels, and may aid in heart health due to its nutrient profile and minimal saturated fat.
What is a recommended serving size for chickpea salad?
A recommended serving size for chickpea salad is about 1 cup, which typically contains around 270-300 calories depending on the specific ingredients. This portion provides a balanced mix of nutrients, making it a fulfilling meal or side dish.
How does chickpea salad compare to lentil salad?
Both chickpea and lentil salads are excellent sources of plant-based protein and fiber. However, lentils have slightly fewer calories (about 230 per cup cooked) and slightly more protein (around 18 grams per cup). Chickpeas generally have a creamier texture and are higher in carbohydrates, making lentils a better choice for low-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.
- Dietary Guidelines for Americans, 2020-2025: Beans, peas, and lentilsU.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA)Discusses the inclusion of beans like chickpeas in dietary recommendations for health benefits.
- Dietary Fiber and Health Outcomes: Evidence from Human StudiesAmerican Journal of Clinical NutritionExplores health benefits of dietary fiber in foods like chickpeas, including gut health and disease prevention.
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.
