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Chickpea barley salad Calories
Source of fiber, plant protein, and complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chickpea barley salad (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 35.6 g of carbs, 8.6 g of protein, 7.4 g of fat and 7.9 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Chickpea barley salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
238
KCAL / 180G
Carbs
35.6g
· 13% DV
Protein
8.6g
· 17% DV
Fat
7.4g
· 9% DV
Fiber
7.9g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 14% · Fat 27%
Chickpea barley salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 7.9 g | 28% |
| Protein | 8.6 g | 17% |
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 Cup of Chickpea barley salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 238 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 150 g | 198 kcal |
| 1 pack (medium) | 200 g | 264 kcal |
| 1 serving (large) | 250 g | 330 kcal |
| 1.5 cup (large) | 270 g | 356 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Chickpea barley salad
What is chickpea barley salad made of?
Chickpea barley salad is made with cooked barley and chickpeas, often tossed with chopped vegetables, fresh herbs, and a tangy dressing. Recipes vary, but lemon juice, olive oil, parsley, and cucumber are common additions.
How do you stop barley from getting mushy in chickpea barley salad?
To keep barley firm in chickpea barley salad, cook it until tender rather than letting it split, then drain it well. Cool the barley before mixing in the dressing and other ingredients; excess cooking liquid can make the salad soggy.
Can chickpea barley salad be served warm?
Yes, chickpea barley salad can be served warm, although it is often served chilled or at room temperature. Mix the dressing into warm barley if you want it to absorb more flavor, and add delicate herbs just before serving.
What dressing goes well with chickpea barley salad?
A lemon-and-olive-oil dressing works well with chickpea barley salad because its brightness balances the hearty barley and chickpeas. Add fresh herbs, black pepper, or a little mustard for extra flavor without making the salad heavy.
Can chickpea barley salad be made ahead for meal prep?
Yes, chickpea barley salad is well suited to meal prep because the grains and chickpeas hold their shape. For the freshest texture, keep crunchy vegetables and herbs separate and mix them in shortly before eating.
How long does chickpea barley salad keep in the fridge?
Chickpea barley salad usually keeps for 3–4 days in a sealed container in the refrigerator. Use a clean utensil when serving, and discard it if it develops an unusual smell, visible spoilage, or an unexpected change in texture.
Can you freeze chickpea barley salad?
You can freeze chickpea barley salad, but the texture may suffer: fresh vegetables can turn watery and herbs may lose their freshness after thawing. If freezing is necessary, freeze the barley-and-chickpea base without the dressing or delicate vegetables.
What can you serve with chickpea barley salad?
Chickpea barley salad pairs well with grilled vegetables, roasted chicken, or fish, and can also work as a filling side at a picnic. For a plant-based meal, serve it with hummus or roasted vegetables.
Can pearl barley be used in chickpea barley salad?
Yes, pearl barley works in chickpea barley salad and is a common, convenient choice. It cooks more quickly than whole barley because its outer layers have been removed, so check the package instructions and avoid overcooking it.
Is chickpea barley salad good for weight loss?
Chickpea barley salad can fit into a weight-loss eating plan because its chickpeas and barley provide fiber and can make a meal satisfying. Keep the dressing and add-ons moderate, and pair it with vegetables or a source of lean protein if needed.
Chickpea barley salad Vitamins & Minerals
Vitamins
Folate
86.4µg · 22% DV
Vitamin K
21.6µg · 18% DV
B1
0.18mg · 15% DV
B6
0.25mg · 15% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.85mg · 37% DV
Phosphorus
164mg · 23% DV
Selenium
9.18µg · 17% DV
Sodium
342mg · 15% DV
Potassium ⭐
342mg · 10% DV
Chickpea barley salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea barley salad
To burn the 238 calories in 1 cup (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 Chickpea barley salad?
Chickpea barley salad brings together tender cooked chickpeas and chewy barley, often with chopped vegetables, herbs and a bright dressing. It has no single place of origin or fixed recipe; it fits naturally into Mediterranean-inspired home cooking, where grains and pulses make a substantial salad. The chickpeas add a soft, earthy bite, while barley gives the dish a pleasantly firm texture.
Serve it chilled or at room temperature as a packed lunch, a light main, or a side for grilled vegetables and other dishes. It provides plant protein, fibre and complex carbohydrates, with 4.4 g of fibre per 100 g. For a lighter version, keep the dressing modest and add extra fresh vegetables or herbs.
How Nutritious Is Chickpea barley salad?
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
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.
Is Chickpea barley salad 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 Chickpea barley salad Contain Allergens?
Contains these allergens:
Which Diets Is Chickpea barley salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chickpea barley salad Fat Profile
SATURATED
0.99g
MONOUNSATURATED
4.36g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.