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Seasoned Mashed Chickpeas⏱ 5 min total
Recipes

Seasoned Mashed Chickpeas

Per 1 serving · 143 g · 4 ingredients

Calories
153
8%
of a 2,000 cal day
  • Protein
    6.1g
    15% of calories
  • Carbs
    18g
    46% of calories
  • Fat
    6.9g
    39% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Sugar free
  • ✓ Cholesterol free

At a glance

One serving of Seasoned Mashed Chickpeas (143 g) has 153 calories, with 6.1 g of protein, 18 g of carbohydrates and 6.9 g of fat. Most of its energy comes from carbs (46% of calories). It is high in Vitamin B6 (47% DV), iron (20% DV) and copper (22% DV).

Per 100 g
108cal
low energy density
Protein per 100 cal
4g
Net carbs
13g
carbs minus fiber
Fiber
5.4g
0.4 g sugar

High in

20%+ of the daily value

  • Vitamin B647%
  • Iron20%
  • Copper22%
  • Manganese45%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Phosphorus15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 min
  1. 1

    Mash chickpeas with oil in small serving bowl.

  2. 2

    Combine with garlic and lemon juice.

Vitamins & minerals

Amounts for 1 serving (143 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A1 μg
0%
Vitamin C7 mg
8%
Vitamin D0 μg
0%
Vitamin E1 mg
4%
Vitamin K3 μg
2%
Thiamine0 mg
4%
Riboflavin (B2)0 mg
1%
Niacin0.2 mg
1%
Vitamin B61 mg
47%
Folate (B9)33 μg
8%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%
Choline41 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium48 mg
5%
Iron2 mg
20%
Potassium200 mg
4%
Magnesium34 mg
8%
Phosphorus102 mg
15%
Zinc1 mg
8%
Copper0.2 mg
22%
Manganese1 mg
45%
Selenium3 μg
5%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene11 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.2 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats4 g—
Phenylalanine0.3 g—
Polyunsaturated fats2 g—
Proline0.2 g—
Retinol0 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 153 calories

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

  • 29min
    Walking (3.5 mph)
  • 18min
    Cycling (moderate)
  • 13min
    Running (6 mph)
  • 22min
    Swimming laps

Common questions

How many calories are in Seasoned Mashed Chickpeas?

One serving of Seasoned Mashed Chickpeas (1 serving) has 153 calories, which works out to 108 calories per 100 g. That is about 7.7% of a 2,000-calorie day.

Are Seasoned Mashed Chickpeas high in protein?

Not especially. It has 6.1 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Seasoned Mashed Chickpeas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 46% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Seasoned Mashed Chickpeas?

334 mg per serving.

How much sugar is in Seasoned Mashed Chickpeas?

0.4 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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