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Legume chips Calories
High in protein and fiber, gluten-free snack
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 pack (medium) of Legume chips (30 g) has 126 calories. That works out to 420 calories per 100 g. It contains 18 g of carbs, 5.4 g of protein, 3.6 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Legume chips?
Legume chips are crisp snacks made from ingredients such as chickpeas, lentils or peas, usually in the form of flour or purée. Recipes and methods vary by brand, and some versions are seasoned with spices. Their dry, bubbled crunch and mild, toasted flavour make them an alternative to potato crisps or chips.
They’re commonly eaten straight from the bag as a snack, or served with dips such as hummus or salsa. Their protein and fibre give them more staying power than many conventional crisps, though they’re still easy to snack on in large portions. For a more balanced snack, pair a modest serving with fresh vegetables, and check the label if you need to avoid particular ingredients.
Legume chips Nutrition Facts
Selected: 100 g
420
KCAL / 100G
Carbs
60g
· 22% DV
Protein
18g
· 36% DV
Fat
12g
· 15% DV
Fiber
10g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 17% · Fat 26%
Legume chips Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
Folate
60µg · 15% DV
B6
0.18mg · 11% DV
B5
0.5mg · 10% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
180mg · 26% DV
Sodium
550mg · 24% DV
Iron
3mg · 17% DV
How Nutritious Is Legume chips?
Nutrient density
Medium
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
Medium
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.
Legume chips Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Legume chips
To burn the 420 calories in 100 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.
Is Legume chips Processed?
NOVA 3
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 Legume chips Contain Allergens?
No known major allergens
Which Diets Is Legume chips Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Legume chips Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Compare Legume chips
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Frequently Asked Questions About Legume chips
Are legume chips healthier than potato chips?
Legume chips can provide more protein and fiber than many potato chips, but they are still a crunchy packaged snack. Their ingredients and how they are cooked vary, so they are not automatically a better choice in every respect.
What are legume chips made from?
Legume chips are usually made with flour or paste from legumes such as chickpeas, lentils, peas, or beans. Depending on the product, the mixture may also include starch, oil, salt, and seasonings.
Do legume chips taste like beans or lentils?
Legume chips often have a mild, earthy or nutty flavor, but they do not necessarily taste strongly like cooked beans or lentils. The flavor changes with the legume used and with added seasonings.
Are legume chips baked or fried?
Legume chips may be baked, fried, or made by shaping and cooking a legume-based dough. There is no single method for all legume chips, and the cooking process affects their crispness and richness.
Can you use legume chips for nachos?
Yes, legume chips can work as a base for nachos. Add toppings just before serving, since salsa, melted cheese, or other moist ingredients can soften them quickly; sturdier chips hold toppings better.
How do you keep legume chips crispy after opening?
Keep legume chips in an airtight container in a cool, dry place after opening. Exposure to air and humidity makes them stale; if they have only softened slightly, a brief warming in the oven may restore some crispness.
Can you make legume chips at home?
Yes, you can make legume chips at home using legume flour or mashed cooked legumes. Spread the mixture into a thin, even layer and bake until dry and crisp; thicker areas tend to stay softer.
What dips go well with legume chips?
Hummus, salsa, and yogurt-based dips all pair well with legume chips. Their mild, earthy flavor works with both tangy and savory dips, but serve the chips alongside the dip rather than leaving them in it.
Are legume chips a good snack for weight loss?
Legume chips can be filling because they contain protein and fiber, but they are not a weight-loss food by themselves. Their crisp texture can make it easy to eat a large amount, so portioning them into a bowl can help.
Why do legume chips break so easily?
Legume chips can be brittle because they are thin and crisp, and some varieties have a bubbled, airy structure. Handle them gently and store them in a rigid, airtight container rather than crushing them in a bag.
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Nutrition data compiled from USDA FoodData Central and scientific sources.