⏱ 15 min totalChickpea Salad Wraps
Per 1 serving · 348 g · 12 ingredients
of a 2,000 cal day
- Protein18g16% of calories
- Carbs60g53% of calories
- Fat16g31% of calories
- ✓ Cholesterol free
At a glance
One serving of Chickpea Salad Wraps (348 g) has 441 calories, with 18 g of protein, 60 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (36% DV), dietary fiber (48% DV) and Vitamin E (32% DV). Keep an eye on sodium, which provides 51% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber48%
- Vitamin E32%
- Thiamine29%
- Niacin20%
- Vitamin B696%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin K11%
- Riboflavin (B2)11%
- Choline16%
- Calcium17%
- Potassium14%
Watch
20%+ of the daily value
- Sodium51%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
7 ½ oz Chickpeas
¼ cup chopped Celery
1 tbsp chopped Onion
⅛ cup, chopped or diced Dill pickles
½ tbsp Dill
½ cloves, minced Garlic
¼ tsp or 1 packet Yellow mustard
1 tbsp Lemon juice
2 tbsp Sunflower seed kernels- 🥄½ dash Salt
½ dash Black pepper
1 tortilla, medium Flour tortillas
Directions
- 1
Preheat oven to 325°F (163°C). Chop onion, pickles, garlic, celery, and dill.
- 2
Spread the sunflower seeds on a baking sheet and toast in the preheated oven for about 10 minutes.
- 3
In a large bowl, combine chickpeas, celery, onion, pickles, dill, garlic, mustard, lemon juice, toasted sunflower seeds, salt, and pepper. Mash the chickpeas slightly with a fork.
- 4
Fill the tortillas with the chickpea salad and enjoy!
Vitamins & minerals
Amounts for 1 serving (348 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 10 μg | 1% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 32% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 1 mg | 96% |
| Folate (B9) | 167 μg | 42% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 87 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 173 mg | 17% |
| Iron | 5 mg | 62% |
| Potassium | 649 mg | 14% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 477 mg | 68% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 73% |
| Manganese | 2 mg | 104% |
| Selenium | 30 μg | 55% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 99 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 22 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 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 μg | — |
Burning 441 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Chickpea Salad Wraps?
One serving of Chickpea Salad Wraps (1 serving) has 441 calories, which works out to 127 calories per 100 g. That is about 22% of a 2,000-calorie day.
Are Chickpea Salad Wraps high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 16% 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 Wraps keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 53% 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 Wraps?
1175 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea Salad Wraps?
3.4 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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