⏱ 5 min totalChickpea, Walnut, & Cucumber Yogurt
Per 1 serving · 342 g · 8 ingredients
of a 2,000 cal day
- Protein20g26% of calories
- Carbs39g51% of calories
- Fat7.8g23% of calories
- ✓ Low saturated fat
At a glance
One serving of Chickpea, Walnut, & Cucumber Yogurt (342 g) has 290 calories, with 20 g of protein, 39 g of carbohydrates and 7.8 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (40% DV), dietary fiber (26% DV) and riboflavin (b2) (32% DV). Keep an eye on sodium, which provides 42% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber26%
- Riboflavin (B2)32%
- Vitamin B658%
- Vitamin B1236%
- Pantothenic acid20%
Good source of
10–19% of the daily value
- Vitamin K12%
- Thiamine14%
- Folate (B9)14%
- Choline12%
- Potassium14%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Greek yogurt
¼ cucumber Cucumber
½ cup Chickpeas
¹⁄₁₆ cup, chopped English walnuts
⅛ cup (not packed) Raisins
1 tbsp Spearmint- 🥄¼ tsp Salt
¼ tsp Black pepper
Directions
- 1
Peel and chop cucumber. Chop walnuts and mint leaves.
- 2
Combine all ingredients in a small bowl and mix well to combine. Enjoy!
Vitamins & minerals
Amounts for 1 serving (342 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 18 μg | 2% |
| Vitamin C | 4 mg | 4% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 57 μg | 14% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 66 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 209 mg | 21% |
| Iron | 3 mg | 38% |
| Potassium | 644 mg | 14% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 315 mg | 45% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 46% |
| Manganese | 2 mg | 65% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 47 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 44 μg | — |
| Fructose | 6 g | — |
| Galactose | 1 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 0.3 g | — |
| Retinol | 1 μg | — |
| Serine | 0.4 g | — |
| Starch | 1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 290 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Chickpea, Walnut, & Cucumber Yogurt?
One serving of Chickpea, Walnut, & Cucumber Yogurt (1 serving) has 290 calories, which works out to 85 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Chickpea, Walnut, & Cucumber Yogurt high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 26% 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, Walnut, & Cucumber Yogurt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 51% 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, Walnut, & Cucumber Yogurt?
961 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chickpea, Walnut, & Cucumber Yogurt?
16 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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