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Chickpea, beet, corn and pea salad Calories
Source of fiber, plant protein and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chickpea, beet, corn and pea salad (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 36.7 g of carbs, 9.4 g of protein, 2.5 g of fat and 9.5 g of fiber. Its 165.6 µg of Folate covers 41% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chickpea, beet, corn and pea salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
202
KCAL / 180G
Carbs
36.7g
· 13% DV
Protein
9.4g
· 19% DV
Fat
2.5g
· 3% DV
Fiber
9.5g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 18% · Fat 11%
Chickpea, beet, corn and pea salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 36.7 g | 13% |
| Fiber | 9.5 g | 34% |
| Protein | 9.4 g | 19% |
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, beet, corn and pea salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 202 kcal |
| 1 tablespoon (chopped) | 18 g | 20 kcal |
| ½ cup (small) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (small) | 150 g | 168 kcal |
| 1 pack (medium) | 200 g | 224 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 1.5 cup (large) | 270 g | 302 kcal |
| 2 cup (extra large) | 360 g | 403 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Chickpea, beet, corn and pea salad
How do you make chickpea, beet, corn and pea salad?
Chickpea, beet, corn and pea salad is made by tossing cooked chickpeas, cooked beet, corn and peas with a dressing. Add chopped parsley if you like, then season with olive oil, lemon juice, salt and pepper.
Should the beet in chickpea, beet, corn and pea salad be cooked or raw?
The beet in chickpea, beet, corn and pea salad is usually cooked. Boil or roast it until tender, cool it, then dice it; raw beet is firmer and has a stronger earthy taste that can dominate the other ingredients.
Can you use canned chickpeas and corn in chickpea, beet, corn and pea salad?
Yes, canned chickpeas and corn work well in chickpea, beet, corn and pea salad. Drain and rinse them to remove excess salt and the canning liquid’s taste, and thaw and drain frozen peas before mixing them in.
What dressing goes with chickpea, beet, corn and pea salad?
A lemon and olive-oil dressing suits chickpea, beet, corn and pea salad. Add salt and black pepper, and try a little vinegar for extra acidity; dress the salad shortly before serving so the vegetables do not become watery.
Is chickpea, beet, corn and pea salad served cold or warm?
Chickpea, beet, corn and pea salad is usually served chilled or at room temperature. Let the cooked beet and any warm ingredients cool before adding the dressing, which helps keep the vegetables firm and the salad from turning watery.
What can you serve with chickpea, beet, corn and pea salad?
Chickpea, beet, corn and pea salad pairs well with grilled vegetables, fish, or crusty bread. It can also be served as a side for a main dish or as a light lunch, depending on what else is on the menu.
How long does chickpea, beet, corn and pea salad last in the fridge?
Chickpea, beet, corn and pea salad keeps for about three days in a covered container in the refrigerator. For a firmer texture, store the dressing separately and mix it in just before serving.
Can you freeze chickpea, beet, corn and pea salad?
Freezing chickpea, beet, corn and pea salad is not recommended. Once thawed, the beet, peas and corn can turn soft and watery, and the dressing may separate; refrigerate leftovers instead.
How can you keep beet from staining chickpea, beet, corn and pea salad?
To limit staining in chickpea, beet, corn and pea salad, cool the beet completely and fold it in gently just before serving. Keeping the dressing separate until then also helps the corn and peas retain their color.
Is chickpea, beet, corn and pea salad filling enough for lunch?
Yes, chickpea, beet, corn and pea salad can make a satisfying light lunch because chickpeas add plant protein and fiber. Add bread or another side if you want a more substantial meal.
Chickpea, beet, corn and pea salad Vitamins & Minerals
Vitamins
Folate
165.6µg · 41% DV
B6
0.32mg · 19% DV
B1
0.22mg · 18% DV
Vitamin C
14.58mg · 16% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.76mg · 33% DV
Phosphorus
189mg · 27% DV
Potassium ⭐
549mg · 16% DV
Sodium
171mg · 7% DV
Chickpea, beet, corn and pea salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea, beet, corn and pea salad
To burn the 202 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, beet, corn and pea salad?
Chickpea, beet, corn and pea salad brings together cooked chickpeas, beetroot, sweetcorn and peas. It is a flexible combination rather than a dish tied to one particular regional tradition, and can be made with freshly cooked or ready-to-use ingredients.
The chickpeas give it a satisfying bite, while the earthy beetroot and sweet vegetables keep the flavours balanced. Serve it chilled or at room temperature as a light lunch, a side for grilled food, or part of a larger spread; lemon and herbs make a bright dressing. With fibre and plant protein, it is more substantial than a simple leafy salad. Keep the dressing modest and add leafy greens if you want a lighter plate.
How Nutritious Is Chickpea, beet, corn and pea 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
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 Chickpea, beet, corn and pea 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, beet, corn and pea salad Contain Allergens?
No known major allergens
Which Diets Is Chickpea, beet, corn and pea salad 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
Chickpea, beet, corn and pea salad Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.95g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.