⏱ 25 min totalChickpea and Rosemary Frittata
Per 1 serving · 181 g · 7 ingredients
of a 2,000 cal day
- Protein15g25% of calories
- Carbs17g29% of calories
- Fat12g47% of calories
- ✓ Sugar free
At a glance
One serving of Chickpea and Rosemary Frittata (181 g) has 236 calories, with 15 g of protein, 17 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (29% DV), riboflavin (b2) (21% DV) and Vitamin B6 (50% DV). Keep an eye on sodium and cholesterol, which provide 24% and 64% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Riboflavin (B2)21%
- Vitamin B650%
- Vitamin B1223%
- Pantothenic acid23%
- Choline34%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A11%
- Folate (B9)14%
- Calcium16%
- Magnesium10%
- Zinc15%
Watch
20%+ of the daily value
- Sodium24%
- Cholesterol64%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Egg
¹⁄₁₆ cup Parmesan cheese
½ cup Chickpeas
½ tbsp Rosemary
¼ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat the oven to 400°F and place a baking tray on the middle shelf.
- 2
Line an 8-inch springform pan with baking paper and grease it with olive oil.
- 3
Lightly whisk the eggs and Parmesan cheese together. Season with salt and pepper.
- 4
Place the chickpeas in the prepared pan. Pour the egg mixture over them and scatter the rosemary on top. Season again if desired.
- 5
Place the pan on the preheated tray and bake for about 15 minutes, until golden, puffy, and the center feels firm and springy.
Vitamins & minerals
Amounts for 1 serving (181 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 98 μg | 11% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 55 μg | 14% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 187 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 156 mg | 16% |
| Iron | 2 mg | 31% |
| Potassium | 254 mg | 5% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 245 mg | 35% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 43% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 16 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 95 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 236 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Chickpea and Rosemary Frittata?
One serving of Chickpea and Rosemary Frittata (1 serving) has 236 calories, which works out to 130 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Chickpea and Rosemary Frittata high in protein?
It provides a solid 15 g of protein per serving (29% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chickpea and Rosemary Frittata keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 29% 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 Rosemary Frittata?
557 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea and Rosemary Frittata?
0.2 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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