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Chickpea Mash Salad⏱ 10 min total
Recipes

Chickpea Mash Salad

Per 1 serving · 210 g · 6 ingredients

Calories
282
14%
of a 2,000 cal day
  • Protein
    8.2g
    11% of calories
  • Carbs
    26g
    36% of calories
  • Fat
    17g
    53% of calories
Portion

At a glance

One serving of Chickpea Mash Salad (210 g) has 282 calories, with 8.2 g of protein, 26 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (53% of calories). It is high in dietary fiber (27% DV), Vitamin K (37% DV) and Vitamin B6 (60% DV). Keep an eye on sodium, which provides 31% of the daily value.

Per 100 g
135cal
low energy density
Protein per 100 cal
2.9g
Net carbs
18g
carbs minus fiber
Fiber
7.5g
3.3 g sugar

High in

20%+ of the daily value

  • Dietary fiber27%
  • Vitamin K37%
  • Vitamin B660%
  • Iron27%
  • Phosphorus20%
  • Copper28%

Good source of

10–19% of the daily value

  • Folate (B9)12%
  • Pantothenic acid12%
  • Choline11%
  • Magnesium11%
  • Zinc11%

Watch

20%+ of the daily value

  • Sodium31%

Ingredients

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

Directions

Prep 10 min
  1. 1

    Chop the celery.

  2. 2

    Drain the chickpeas and place in a bowl. Mash with a potato masher or large fork.

  3. 3

    Add the celery, pepper, salt, relish, and mayonnaise to the bowl with the mashed chickpeas. Mix together well.

  4. 4

    Enjoy!

Vitamins & minerals

Amounts for 1 serving (210 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A15 μg
2%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E1 mg
5%
Vitamin K45 μg
37%
Thiamine0 mg
3%
Riboflavin (B2)0 mg
3%
Niacin0.3 mg
2%
Vitamin B61 mg
60%
Folate (B9)49 μg
12%
Vitamin B120 μg
1%
Pantothenic acid1 mg
12%
Choline60 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium66 mg
7%
Iron2 mg
27%
Potassium293 mg
6%
Magnesium46 mg
11%
Phosphorus138 mg
20%
Zinc1 mg
11%
Copper0.3 mg
28%
Manganese1 mg
57%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene13 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene125 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0.1 g—
Galactose0.1 g—
Glucose0.1 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats4 g—
Phenylalanine0.4 g—
Polyunsaturated fats10 g—
Proline0.3 g—
Retinol3 μg—
Serine0.4 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 31 g—
Total omega 67 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 282 calories

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

  • 54min
    Walking (3.5 mph)
  • 34min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 40min
    Swimming laps

Common questions

How many calories are in Chickpea Mash Salad?

One serving of Chickpea Mash Salad (1 serving) has 282 calories, which works out to 135 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Chickpea Mash Salad high in protein?

Not especially. It has 8.2 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chickpea Mash Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 36% 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 Mash Salad?

712 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chickpea Mash Salad?

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.

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