⏱ 10 min total

Avocado Chickpea Lettuce Wraps

Name: Avocado Chickpea Lettuce Wraps
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: ¼ fruit Avocado; ½ stalk, medium Celery; ½ medium Scallions; ¼ tbsp Lemon juice; ¼ dash Salt; ¼ dash Black pepper; 1 leaf outer Romaine lettuce; ¾ cup Alfalfa sprouts; ¼ medium whole Tomatoes; ¼ cucumber Cucumber; 3 ¾ oz Chickpeas

Per 1 serving · 347 g · 11 ingredients

Calories

208

10%
of a 2,000 cal day

Protein
8.6g
15% of calories
Carbs
25g
45% of calories
Fat
9.8g
39% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Avocado Chickpea Lettuce Wraps (347 g) has 208 calories, with 8.6 g of protein, 25 g of carbohydrates and 9.8 g of fat. Most of its energy comes from carbs (45% of calories). It is high in dietary fiber (37% DV), Vitamin C (20% DV) and Vitamin K (69% DV).

Per 100 g

60cal

very low energy density

Protein per 100 cal

4.1g

Net carbs

15g

carbs minus fiber

Fiber

10g

3.3 g sugar

High in

20%+ of the daily value

Dietary fiber37%
Vitamin C20%
Vitamin K69%
Vitamin B659%
Folate (B9)34%
Pantothenic acid29%

Good source of

10–19% of the daily value

Vitamin A17%
Thiamine14%
Riboflavin (B2)13%
Niacin10%
Choline10%
Potassium16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min

1
Dice the avocado and celery. Slice the scallions. Chop the cucumber and tomato.
2
Pour the drained chickpeas into a medium bowl. Mash the chickpeas until about half are mashed with some chunky pieces remaining.
3
Add the avocado and continue mashing until well mixed to your desired consistency.
4
Add the celery, scallions, and lemon juice and stir until mixed. Add salt and pepper to taste.
5
Spoon each serving into a lettuce leaf. Top with the tomatoes, alfalfa sprouts, and cucumber.

Vitamins & minerals

Amounts for 1 serving (347 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	153 μg	17%
Vitamin C	18 mg	20%
Vitamin D	0 μg	0%
Vitamin E	1 mg	9%
Vitamin K	83 μg	69%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.2 mg	13%
Niacin	2 mg	10%
Vitamin B6	1 mg	59%
Folate (B9)	137 μg	34%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	29%
Choline	57 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	89 mg	9%
Iron	3 mg	32%
Potassium	746 mg	16%
Magnesium	71 mg	17%
Phosphorus	170 mg	24%
Zinc	2 mg	15%
Copper	0.4 mg	42%
Manganese	1 mg	50%
Selenium	3 μg	5%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	53 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,796 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	6 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	791 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	1 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 208 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

39min
Walking (3.5 mph)
25min
Cycling (moderate)
17min
Running (6 mph)
29min
Swimming laps

Common questions

How many calories are in Avocado Chickpea Lettuce Wraps?

One serving of Avocado Chickpea Lettuce Wraps (1 serving) has 208 calories, which works out to 60 calories per 100 g. That is about 10% of a 2,000-calorie day.

Are Avocado Chickpea Lettuce Wraps high in protein?

Not especially. It has 8.6 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Avocado Chickpea Lettuce Wraps keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Avocado Chickpea Lettuce Wraps?

362 mg per serving.

How much sugar is in Avocado Chickpea Lettuce Wraps?

3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (347 g)

Calories208

% Daily Value*

Total fat 9.8g	13%
Saturated fat 1.3g	7%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 362mg	16%
Total carbohydrate 25g	9%
Dietary fiber 10g	37%
Total sugars 3.3g
Protein 8.6g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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