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Savory chickpea salad⏱ 10 min total
Recipes

Savory chickpea salad

Per 1 serving · 201 g · 6 ingredients

Calories
293
15%
of a 2,000 cal day
  • Protein
    7.6g
    11% of calories
  • Carbs
    23g
    32% of calories
  • Fat
    18g
    57% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Savory chickpea salad (201 g) has 293 calories, with 7.6 g of protein, 23 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (57% of calories). It is high in dietary fiber (25% DV), Vitamin B6 (57% DV) and iron (24% DV). Keep an eye on sodium, which provides 28% of the daily value.

Per 100 g
146cal
low energy density
Protein per 100 cal
2.6g
Net carbs
16g
carbs minus fiber
Fiber
7.1g
1.7 g sugar

High in

20%+ of the daily value

  • Dietary fiber25%
  • Vitamin B657%
  • Iron24%
  • Copper27%
  • Manganese55%

Good source of

10–19% of the daily value

  • Folate (B9)11%
  • Pantothenic acid10%
  • Magnesium10%
  • Phosphorus18%
  • Zinc10%

Watch

20%+ of the daily value

  • Sodium28%

Ingredients

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

Directions

Prep 5 minCook 5 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 all of the remaining ingredients and blend.

  4. 4

    Can be served as a salad with lettuce and/or crackers or as a sandwich.

Vitamins & minerals

Amounts for 1 serving (201 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A9 μg
1%
Vitamin C1 mg
1%
Vitamin D0 μg
0%
Vitamin E0.1 mg
1%
Vitamin K10 μg
9%
Thiamine0 mg
3%
Riboflavin (B2)0 mg
3%
Niacin0.3 mg
2%
Vitamin B61 mg
57%
Folate (B9)46 μg
11%
Vitamin B120 μg
0%
Pantothenic acid1 mg
10%
Choline51 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium62 mg
6%
Iron2 mg
24%
Potassium275 mg
6%
Magnesium43 mg
10%
Phosphorus127 mg
18%
Zinc1 mg
10%
Copper0.2 mg
27%
Manganese1 mg
55%
Selenium3 μg
6%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene6 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene97 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—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats11 g—
Phenylalanine0.4 g—
Polyunsaturated fats6 g—
Proline0.3 g—
Retinol0 μg—
Serine0.4 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 293 calories

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

  • 56min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 41min
    Swimming laps

Common questions

How many calories are in Savory chickpea salad?

One serving of Savory chickpea salad (1 serving) has 293 calories, which works out to 146 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Savory chickpea salad high in protein?

Not especially. It has 7.6 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 Savory chickpea salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Savory chickpea salad?

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

How much sugar is in Savory chickpea salad?

1.7 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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