⏱ 10 min totalChickpea Salad with Lemon, Parmesan, and Fresh Herbs
Per 1 serving · 286 g · 8 ingredients
of a 2,000 cal day
- Protein17g19% of calories
- Carbs35g38% of calories
- Fat17g43% of calories
At a glance
One serving of Chickpea Salad with Lemon, Parmesan, and Fresh Herbs (286 g) has 354 calories, with 17 g of protein, 35 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (34% DV), dietary fiber (39% DV) and Vitamin K (66% DV). Keep an eye on sodium and saturated fat, which provide 42% and 20% of the daily value.
High in
20%+ of the daily value
- Protein34%
- Dietary fiber39%
- Vitamin K66%
- Vitamin B690%
- Calcium26%
- Iron43%
Good source of
10–19% of the daily value
- Vitamin C13%
- Folate (B9)18%
- Pantothenic acid17%
- Choline15%
- Magnesium18%
- Selenium15%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp, chopped Basil
2 tsp Olive oil
³⁄₁₆ cup Parmesan cheese
1 tbsp Parsley
½ clove Garlic
1 tbsp Lemon juice- 🥄½ dash Salt
1 cup Chickpeas
Directions
- 1
Rinse and drain the chickpeas thoroughly.
- 2
Finely chop the basil and parsley.
- 3
Press the garlic clove.
- 4
Grate the Parmesan cheese if not already shredded.
- 5
In a medium bowl, combine the chickpeas, basil, parsley, lemon juice, olive oil, and garlic.
- 6
Add the Parmesan cheese and toss gently to blend all ingredients thoroughly.
- 7
Season with salt and freshly ground black pepper to taste.
Vitamins & minerals
Amounts for 1 serving (286 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 79 μg | 66% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 1 mg | 90% |
| Folate (B9) | 72 μg | 18% |
| Vitamin B12 | 0.2 μg | 8% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 82 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 265 mg | 26% |
| Iron | 3 mg | 43% |
| Potassium | 409 mg | 9% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 297 mg | 42% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 41% |
| Manganese | 2 mg | 88% |
| Selenium | 8 μg | 15% |
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 | 307 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 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 | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 30 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 354 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Chickpea Salad with Lemon, Parmesan, and Fresh Herbs?
One serving of Chickpea Salad with Lemon, Parmesan, and Fresh Herbs (1 serving) has 354 calories, which works out to 124 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Chickpea Salad with Lemon, Parmesan, and Fresh Herbs high in protein?
It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 19% 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.
Are Chickpea Salad with Lemon, Parmesan, and Fresh Herbs keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 38% 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 with Lemon, Parmesan, and Fresh Herbs?
974 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Salad with Lemon, Parmesan, and Fresh Herbs?
0.5 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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