⏱ 12 min totalChickpea Salad Sandwich
Per 1 serving · 369 g · 9 ingredients
of a 2,000 cal day
- Protein16g13% of calories
- Carbs45g37% of calories
- Fat27g50% of calories
At a glance
One serving of Chickpea Salad Sandwich (369 g) has 476 calories, with 16 g of protein, 45 g of carbohydrates and 27 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (32% DV), dietary fiber (47% DV) and Vitamin A (29% DV). Keep an eye on sodium and saturated fat, which provide 48% and 20% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber47%
- Vitamin A29%
- Vitamin K101%
- Thiamine22%
- Vitamin B688%
Good source of
10–19% of the daily value
- Vitamin E13%
- Niacin12%
- Choline18%
- Calcium16%
- Potassium13%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
7 ¾ oz Chickpeas
⅛ cup chopped Celery
1 tbsp chopped Scallions
¾ tbsp Apple cider vinegar
½ tbsp Dijon mustard
1 slice Whole wheat bread
2 leaf outer Romaine lettuce
2 tbsp Mayonnaise
½ pinch Cayenne pepper
Directions
- 1
Place chickpeas in the bowl of a food processor and pulse two or three times to roughly chop.
- 2
Add the cayenne, celery, scallions, vinegar, and Dijon, and pulse two or three times more to incorporate.
- 3
If you don't have a food processor, place drained chickpeas in a bowl and mash with a fork. Chop the scallions and celery a little finer.
- 4
Lay out the bread and place the lettuce leaves on two slices.
- 5
Spoon on the chickpea mixture and top with the other slice of bread. Cut in half and enjoy!
Vitamins & minerals
Amounts for 1 serving (369 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 261 μg | 29% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 121 μg | 101% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 88% |
| Folate (B9) | 153 μg | 38% |
| Vitamin B12 | 0 μg | 2% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 97 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 157 mg | 16% |
| Iron | 4 mg | 53% |
| Potassium | 603 mg | 13% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 272 mg | 39% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 49% |
| Manganese | 3 mg | 112% |
| Selenium | 15 μg | 27% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,058 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 | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 1 g | — |
| Retinol | 4 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 11 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 476 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Chickpea Salad Sandwich?
One serving of Chickpea Salad Sandwich (1 serving) has 476 calories, which works out to 129 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Chickpea Salad Sandwich high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 13% 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 Salad Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 37% 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 Salad Sandwich?
1110 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Salad Sandwich?
2.4 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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