⏱ 20 min totalChickpea and Avocado Garden Salad
Per 1 serving · 478 g · 10 ingredients
of a 2,000 cal day
- Protein9.3g14% of calories
- Carbs33g49% of calories
- Fat11g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea and Avocado Garden Salad (478 g) has 251 calories, with 9.3 g of protein, 33 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (49% of calories). It is high in dietary fiber (41% DV), Vitamin C (37% DV) and Vitamin K (64% DV). Keep an eye on sodium, which provides 40% of the daily value.
High in
20%+ of the daily value
- Dietary fiber41%
- Vitamin C37%
- Vitamin K64%
- Vitamin B666%
- Folate (B9)26%
- Pantothenic acid32%
Good source of
10–19% of the daily value
- Vitamin E13%
- Thiamine16%
- Niacin12%
- Choline12%
- Zinc15%
Watch
20%+ of the daily value
- Sodium40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
½ cucumber Cucumber
¼ small raw Red onion
1 medium whole Tomatoes
¼ fruit Avocado
½ tbsp Parsley
¼ lemon yields Lemon juice
¼ tsp Olive oil- 🥄¼ tsp Salt
¹⁄₁₆ tsp Black pepper
Directions
- 1
In a large bowl, combine the chickpeas, cucumber, red onion, tomatoes, avocado, parsley, lemon juice, olive oil, salt, and pepper. Gently stir to mix.
- 2
Serve chilled.
Vitamins & minerals
Amounts for 1 serving (478 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 72 μg | 8% |
| Vitamin C | 33 mg | 37% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 77 μg | 64% |
| Thiamine | 0.2 mg | 16% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 66% |
| Folate (B9) | 105 μg | 26% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 92 mg | 9% |
| Iron | 3 mg | 33% |
| Potassium | 954 mg | 20% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 190 mg | 27% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 56% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 153 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 758 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 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 251 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Chickpea and Avocado Garden Salad?
One serving of Chickpea and Avocado Garden Salad (1 serving) has 251 calories, which works out to 53 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Chickpea and Avocado Garden Salad high in protein?
Not especially. It has 9.3 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chickpea and Avocado Garden Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chickpea and Avocado Garden Salad?
929 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea and Avocado Garden Salad?
6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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