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Artichoke salad with peas Calories
High in fiber, low calorie, plant-based
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Artichoke salad with peas (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 19.4 g of carbs, 5.2 g of protein, 5.6 g of fat and 8.8 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Artichoke salad with peas Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
19.4g
· 7% DV
Protein
5.2g
· 10% DV
Fat
5.6g
· 7% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 14% · Fat 34%
Artichoke salad with peas nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 19.4 g | 7% |
| Fiber | 8.8 g | 31% |
| Protein | 5.2 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Artichoke salad with peas?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 tablespoon (shredded) | 18 g | 14 kcal |
| ½ cup (chopped) | 70 g | 55 kcal |
| 1 piece (small) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 cup (chopped) | 140 g | 109 kcal |
| 1 piece (large) | 180 g | 140 kcal |
| 1 serving (large) | 250 g | 195 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Artichoke salad with peas
How do you make artichoke salad with peas?
Artichoke salad with peas is made by combining tender cooked artichokes and peas with a lemon and olive-oil dressing. Cool the vegetables before tossing them together, then add herbs such as parsley or dill for freshness.
What ingredients go in artichoke salad with peas?
Artichoke salad with peas usually contains artichoke hearts, peas, lemon juice, and olive oil. Carrot, fresh herbs, or spring onion are common additions; some versions include potato or use a creamy dressing instead.
Can you make artichoke salad with peas with canned artichokes?
Yes, canned artichokes work in artichoke salad with peas. Drain and rinse them to remove excess brine, then add them to cooked peas and dressing; handle them gently because canned artichoke hearts are already soft.
Do the artichokes need to be cooked for artichoke salad with peas?
Usually, yes: artichoke salad with peas is made with cooked, tender artichoke hearts. Raw artichoke can be shaved very thinly for a different style of salad, but it has a firmer texture and a more pronounced flavor.
How do you keep artichokes from turning brown in artichoke salad with peas?
To prevent browning in artichoke salad with peas, place freshly cut artichokes in water with lemon juice while you prepare them. The acid slows oxidation; adding lemon to the cooking water helps preserve their color too.
What dressing works best for artichoke salad with peas?
A lemon and olive-oil dressing is a natural match for artichoke salad with peas. Whisk the two together with salt and pepper, then toss with the cooled vegetables; a little chopped parsley or dill adds brightness.
Can artichoke salad with peas be made ahead?
Yes, artichoke salad with peas can be made ahead and chilled until serving. For the freshest texture, keep delicate herbs and any creamy dressing separate and mix them in shortly before serving.
How should artichoke salad with peas be served?
Artichoke salad with peas is best served chilled or at room temperature, rather than piping hot. It works as a vegetable side or part of an antipasto-style spread; let it sit briefly outside the fridge before serving so the olive oil loosens.
How long does artichoke salad with peas keep in the fridge?
Artichoke salad with peas keeps for about 3 days in a covered container in the refrigerator. Use a clean serving utensil, and discard it if it has been left at room temperature for an extended time.
What goes well with artichoke salad with peas?
Artichoke salad with peas pairs well with grilled fish, chicken, or beans, and it can brighten a grain bowl or a sandwich. For a Mediterranean-style meal, serve it alongside crusty bread and other vegetable dishes.
Artichoke salad with peas Vitamins & Minerals
Vitamins
Vitamin K
43.2µg · 36% DV
Folate
93.6µg · 23% DV
Vitamin C
17.64mg · 20% DV
Vitamin E
1.62mg · 11% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.43mg · 19% DV
Phosphorus
113mg · 16% DV
Sodium
324mg · 14% DV
Potassium ⭐
446mg · 13% DV
Artichoke salad with peas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke salad with peas
To burn the 140 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Artichoke salad with peas?
Artichoke salad with peas brings tender artichoke together with sweet green peas, often dressed with olive oil and lemon. It reflects the Turkish tradition of cooking vegetables with olive oil, especially familiar in Aegean home cooking. The vegetables are usually cooked until tender, then served chilled or at room temperature, sometimes with fresh herbs.
It works as a meze, a light lunch, or a side alongside other Mediterranean dishes. The combination is plant-based and provides 4.9 g of fibre per 100 g, while remaining relatively light at 78 calories per 100 g. For an easy meal, pair it with crusty bread or grains; use a measured pour of oil if you prefer a lighter dressing.
How Nutritious Is Artichoke salad with peas?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Artichoke salad with peas Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Artichoke salad with peas Contain Allergens?
No known major allergens
Which Diets Is Artichoke salad with peas Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Artichoke salad with peas Fat Profile
SATURATED
0.76g
MONOUNSATURATED
2.79g
POLYUNSATURATED
1.22g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.