Chickpeas salad

Lunch

Item Rating: 85/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

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	2.4 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

🍯 Low sugar

Source of Calories

Fat: 106 cal (37.3%)

Protein: 37 cal (13.2%)

Carbs: 141 cal (49.5%)

About Chickpeas salad

Chickpea salad is a nutritious dish typically made with cooked chickpeas, fresh vegetables, herbs, and a light dressing. Chickpeas, also known as garbanzo beans, are a staple in Middle Eastern, Mediterranean, and Indian cuisines, with their use dating back thousands of years. Nutritionally, chickpeas are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. They also contain several key vitamins and minerals, including folate, iron, magnesium, and phosphorus. A balanced combination of chickpeas and fresh vegetables in a salad makes this dish rich in essential nutrients while being relatively low in calories. It is particularly popular among those seeking a vegan, vegetarian, or gluten-free option for a satiating meal or side dish.

Health Benefits

• High fiber content (7.6 grams per 100 grams) supports digestion and gut health.
• Rich in plant-based protein (8.9 grams per 100 grams), promoting muscle repair and growth.
• Folate (172 mcg per 100 grams) supports red blood cell formation and is crucial during pregnancy.
• Iron (2.89 mg per 100 grams) helps prevent anemia and supports oxygen transport in the body.
• Magnesium (48 mg per 100 grams) contributes to heart health and proper nerve function.

Dietary Considerations

Allergens: Contains None unless cross-contaminated during preparation or dressing contains allergens like sesame or nuts

Suitable for: Vegetarian, vegan, gluten-free, mediterranean diet

Not suitable for: Low-fodmap (chickpeas are rich in oligosaccharides), people with legume allergies

Selection and Storage

Store chickpea salad in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate until ready to serve to maintain freshness and texture.

Common Questions About Chickpeas salad Nutrition

Is chickpeas salad high in protein?

Chickpeas salad is a good source of plant-based protein. One cup of cooked chickpeas contains approximately 15 grams of protein. Along with protein, it also provides fiber and essential amino acids, making it a nutritious choice for vegetarians and vegans.

Can I eat chickpeas salad on a keto diet?

Chickpeas salad is not ideal for a strict keto diet due to its high carbohydrate content. One cup of cooked chickpeas contains about 45 grams of carbohydrates with 12 grams of fiber, resulting in a net carbohydrate count of around 33 grams, which is too high for most keto protocols.

What are the health benefits of chickpeas salad?

Chickpeas salad offers numerous health benefits, including improved digestion due to its high fiber content and better heart health thanks to its rich potassium and magnesium levels. It is also a good source of folate and iron, which support energy production and red blood cell health.

What is the recommended serving size for chickpeas salad?

A typical serving size for chickpeas salad is about 1 cup (approximately 150-200 grams). This portion contains around 270 calories, 45 grams of carbohydrates, 15 grams of protein, and 4 grams of fat, making it a balanced addition to your meal.

How does chickpeas salad compare to lentil salad?

While both chickpeas and lentils are high in plant-based protein, lentils generally have slightly lower calorie and carbohydrate content compared to chickpeas. However, chickpeas contain more heart-healthy fats and a creamier texture, making them ideal for salads with rich flavors.

Data Sources & Scientific References