⏱ 15 min totalTossed Salad with Artichoke Hearts and Chickpeas
Per 1 serving · 313 g · 9 ingredients
of a 2,000 cal day
- Protein9.5g9% of calories
- Carbs27g25% of calories
- Fat31g66% of calories
At a glance
One serving of Tossed Salad with Artichoke Hearts and Chickpeas (313 g) has 407 calories, with 9.5 g of protein, 27 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (66% of calories). It is high in dietary fiber (39% DV), Vitamin A (26% DV) and Vitamin E (45% DV). Keep an eye on sodium and saturated fat, which provide 29% and 22% of the daily value.
High in
20%+ of the daily value
- Dietary fiber39%
- Vitamin A26%
- Vitamin E45%
- Vitamin K79%
- Vitamin B641%
- Folate (B9)43%
Good source of
10–19% of the daily value
- Vitamin C15%
- Thiamine10%
- Riboflavin (B2)10%
- Niacin14%
- Choline11%
- Calcium10%
Watch
20%+ of the daily value
- Sodium29%
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup cherry tomatoes Cherry tomatoes
¼ cup slices Cucumber
1 cup shredded Romaine lettuce
2 tbsp Black olives
¼ cup, sliced Onion
¼ cup Chickpeas
¼ cup hearts Artichoke
2 tbsp Sunflower seed kernels
2 ½ tbsp Blue cheese dressing
Directions
- 1
Chop the tomatoes, cucumber, lettuce, olives, and onions.
- 2
Drain and rinse the chickpeas and artichoke hearts.
- 3
In a large bowl, combine the chopped tomatoes, cucumber, lettuce, olives, onions, chickpeas, and artichoke hearts.
- 4
Sprinkle with sunflower seed kernels.
- 5
Drizzle the blue cheese dressing over the salad and toss to coat. Enjoy!
Vitamins & minerals
Amounts for 1 serving (313 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 231 μg | 26% |
| Vitamin C | 14 mg | 15% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 95 μg | 79% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 173 μg | 43% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 63 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 101 mg | 10% |
| Iron | 3 mg | 37% |
| Potassium | 674 mg | 14% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 347 mg | 50% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 63% |
| Manganese | 1 mg | 49% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 41 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,686 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 958 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 17 g | — |
| Proline | 0.3 g | — |
| Retinol | 5 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 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 | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 407 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Tossed Salad with Artichoke Hearts and Chickpeas?
One serving of Tossed Salad with Artichoke Hearts and Chickpeas (1 serving) has 407 calories, which works out to 130 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Tossed Salad with Artichoke Hearts and Chickpeas high in protein?
Not especially. It has 9.5 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Tossed Salad with Artichoke Hearts and Chickpeas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tossed Salad with Artichoke Hearts and Chickpeas?
663 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tossed Salad with Artichoke Hearts and Chickpeas?
5.4 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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