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Chickpea Soup

Chickpea Soup

Everyday

Chickpea soup is a legume-based dish featuring tender chickpeas (garbanzo beans) simmered in a spiced broth, often blended for creaminess or served chunky with vegetables. This nutrient-dense soup provides substantial plant-based protein and dietary fiber, along with notable amounts of iron and folate from its primary ingredient. Common variations incorporate Mediterranean flavors like garlic, cumin, and lemon, while remaining naturally gluten-free and adaptable to vegan preparations when using vegetable stock.

Macro Impact

A 1 cup serving contains 122 calories, 5g protein, 23g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 122 calories?
Walking3.5 mph, moderate pace
28 min
YogaModerate effort, gentle pace
21 min
SwimmingModerate effort, freestyle
16 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
14 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories122
% Daily Value*
Total Fat3g
3%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat0.7g
Cholesterol0mg
0%
Sodium355mg
15%
Total Carbohydrate23g
8%
Dietary Fiber7g
27%
Total Sugars10g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium55mg
4%
Iron2mg
13%
Potassium360mg
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
23 / 275 g
8%
Fiber
7 / 28 g
27%
Sugars
10 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
4 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
6%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
1 / 19 g
7%
Omega 9
1 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
12%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
10%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
10%
Arginine
0 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
6%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
5 / 30 mcg
16%
Cobalamin, B12
0 / 2 mcg
0%
Folate
60 / 400 mcg
15%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
55 / 1k mg
6%
Copper
0 / 1 mg
27%
Iron
2 / 13 mg
18%
Magnesium
36 / 370 mg
10%
Manganese
1 / 2 mg
23%
Phosphorous
84 / 700 mg
12%
Potassium
360 / 3k mg
12%
Selenium
2 / 55 mcg
4%
Sodium
355 / 2.3k mg
15%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
207 g
Caffeine
0 mg
Choline
19 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.SMART SOUP, Moroccan Chick Pea. USDA Standard Reference, Legacy. Food ID 171182.

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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