⏱ 10 min totalSouthwest Chickpea Salad
Per 1 serving · 249 g · 10 ingredients
of a 2,000 cal day
- Protein9.7g17% of calories
- Carbs31g55% of calories
- Fat7g28% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Southwest Chickpea Salad (249 g) has 213 calories, with 9.7 g of protein, 31 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (55% of calories). It is high in dietary fiber (35% DV), Vitamin B6 (38% DV) and folate (b9) (21% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Dietary fiber35%
- Vitamin B638%
- Folate (B9)21%
- Iron37%
- Phosphorus25%
- Copper30%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin E10%
- Thiamine12%
- Pantothenic acid11%
- Potassium11%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ can Black beans
⅓ cup Chickpeas
³⁄₁₆ can (12 oz) yields Sweet corn
⅓ cup cherry tomatoes Tomatoes
³⁄₁₆ lime yields Lime juice
⅓ tbsp Olive oil
³⁄₁₆ tsp, ground Cumin seed
¹⁄₁₆ tsp Chili powder- 🥄¹⁄₁₆ tsp Salt
⅔ tbsp Cilantro
Directions
- 1
Drain and rinse the black beans and chickpeas. Halve the cherry tomatoes and chop the cilantro.
- 2
In a large bowl, combine the black beans, chickpeas, corn, and tomatoes.
- 3
In a small bowl, whisk together the lime juice, olive oil, cumin, chili powder, salt, and cilantro. Add to the salad and toss until combined.
Vitamins & minerals
Amounts for 1 serving (249 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 27 μg | 3% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 52 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 65 mg | 7% |
| Iron | 3 mg | 37% |
| Potassium | 524 mg | 11% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 173 mg | 25% |
| Zinc | 1 mg | 10% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 40% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 53 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 286 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,278 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 5 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Southwest Chickpea Salad?
One serving of Southwest Chickpea Salad (1 serving) has 213 calories, which works out to 85 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Southwest Chickpea Salad high in protein?
Not especially. It has 9.7 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Southwest Chickpea Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Southwest Chickpea Salad?
489 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Southwest Chickpea Salad?
2.4 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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