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Chickpea Salad

Chickpea Salad

Everyday

Chickpea salad is a plant-based dish featuring cooked chickpeas as the primary ingredient, often mashed or left whole and combined with fresh vegetables, herbs, and tangy dressings like lemon juice or olive oil. This nutrient-dense preparation provides substantial plant protein and dietary fiber while remaining naturally gluten-free and vegan-friendly. Versatile in application, it serves as a hearty sandwich filling, leafy green topper, or standalone meal that offers a lighter alternative to mayonnaise-based salads.

Macro Impact

A 1 cup serving contains 225 calories, 8g protein, 24g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 225 calories?
Walking3.5 mph, moderate pace
52 min
YogaModerate effort, gentle pace
38 min
SwimmingModerate effort, freestyle
29 min
Biking12-14 mph, moderate effort
23 min
StairsStair climbing, moderate pace
26 min
Running5 mph (12 min/mile)
19 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories225
% Daily Value*
Total Fat12g
15%
Saturated Fat2g
11%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat6g
Cholesterol0mg
0%
Sodium420mg
18%
Total Carbohydrate24g
9%
Dietary Fiber5g
16%
Total Sugars3g
Includes Added Sugars0g
0%
Protein8g
Vitamin D0mcg
0%
Calcium60mg
5%
Iron2mg
13%
Potassium375mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
24 / 275 g
9%
Fiber
5 / 28 g
16%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
12 / 78 g
15%
Monounsaturated
6 / 31 g
19%
Polyunsaturated
4 / 23 g
16%
Saturated
2 / 23 g
10%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
2 / 19 g
12%
Omega 9
8 g
Protein
Protein
8 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
19%
Leucine
1 / 3 g
19%
Lysine
0 / 2 g
21%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
20%
Threonine
0 / 1 g
16%
Tryptophan
0 / 0 g
24%
Valine
0 / 2 g
15%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
2 / 30 mcg
5%
Cobalamin, B12
0 / 2 mcg
0%
Folate
135 / 400 mcg
34%
Vitamin A
45 / 800 mcg
6%
Vitamin C
12 / 83 mg
15%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
8 / 105 mcg
7%
Minerals
Calcium
60 / 1k mg
6%
Copper
0 / 1 mg
17%
Iron
2 / 13 mg
17%
Magnesium
45 / 370 mg
12%
Manganese
1 / 2 mg
37%
Phosphorous
120 / 700 mg
17%
Potassium
375 / 3k mg
13%
Selenium
3 / 55 mcg
5%
Sodium
420 / 2.3k mg
18%
Zinc
1 / 10 mg
11%
Chromium
2 / 30 mcg
5%
Molybdenum
8 / 45 mcg
17%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
105 g
Caffeine
0 mg
Choline
23 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chickpeas (garbanzo beans, bengal gram), boiled. Canadian Nutrient File. Food ID 3390.
  2. 2.Chickpeas (garbanzo beans, bengal gram), boiled, salted. Canadian Nutrient File. Food ID 3410.
  3. 3.Chickpeas (garbanzo beans, bengal gram), canned, drained solids. Canadian Nutrient File. Food ID 502261.
  4. 4.Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed. Canadian Nutrient File. Food ID 502262.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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