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Chickpea flour tortilla Calories
Gluten-free, contains plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chickpea flour tortilla (45 g) has 131 calories. That works out to 290 calories per 100 g. It contains 20.2 g of carbs, 4.1 g of protein, 3.2 g of fat and 3.5 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 44 (low), so it raises blood sugar slowly.
Chickpea flour tortilla Nutrition Facts
Selected: 1 piece (medium) · 45 g
131
KCAL / 45G
Carbs
20.2g
· 7% DV
Protein
4.1g
· 8% DV
Fat
3.2g
· 4% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
Chickpea flour tortilla nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 3.5 g | 13% |
| Protein | 4.1 g | 8% |
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 Medium Chickpea flour tortilla?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 131 kcal |
| 1 piece (mini) | 25 g | 73 kcal |
| 1 ounce (half) | 28 g | 81 kcal |
| 1 piece (small) | 30 g | 87 kcal |
| 1 piece (large) | 60 g | 174 kcal |
| 1 piece (jumbo) | 75 g | 218 kcal |
| 2 piece (double) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
| 1 serving (triple) | 135 g | 392 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Chickpea flour tortilla
How do you make a chickpea flour tortilla?
Whisk chickpea flour with water, a little oil, and salt until smooth, then let the batter rest briefly so the flour hydrates. Pour a thin layer into a nonstick pan and cook both sides until set; loosen thick batter with a splash of water.
Does a chickpea flour tortilla taste strongly of chickpeas?
Yes, a chickpea flour tortilla has a mild, savory chickpea flavor, though fillings and seasonings can make it less noticeable. Cumin, garlic, and herbs pair well with it, especially in wraps with roasted vegetables or beans.
Why does my chickpea flour tortilla crack when I fold it?
A chickpea flour tortilla often cracks when it is too thick, overcooked, or allowed to cool uncovered. Cook it just until set, stack cooked tortillas under a clean towel, and warm it briefly before folding.
Can you make a chickpea flour tortilla without eggs?
Yes, eggs are not necessary for a chickpea flour tortilla; chickpea flour and water can form the batter on their own. An egg may make a version sturdier, but keep the batter thin and let it set before turning.
How is a chickpea flour tortilla different from socca?
A chickpea flour tortilla is usually cooked thin and flexible so it can be folded around a filling. Socca is traditionally a thicker, rustic chickpea pancake, often baked or cooked until browned and served in pieces rather than used as a wrap.
What fillings work best in a chickpea flour tortilla?
A chickpea flour tortilla works well with roasted vegetables, beans, greens, cheese, or seasoned meat. Keep fillings fairly dry and avoid overstuffing; a heavy or wet center can make the tortilla split as you fold it.
Can you store chickpea flour tortillas in the fridge?
Yes, let chickpea flour tortillas cool, separate them with parchment, and keep them in an airtight container in the refrigerator. Warm one briefly in a pan, covered, before serving if it has become stiff.
Can chickpea flour tortillas be frozen?
Yes, chickpea flour tortillas freeze well when completely cooled and separated with parchment so they do not stick together. Seal them in a freezer bag, thaw before use, and warm in a pan to make them easier to fold.
Do you need to rest chickpea flour tortilla batter?
A short rest helps chickpea flour absorb the water and makes the batter more uniform. It is not essential, but skipping it can leave a slightly gritty texture; stir again before pouring because the flour may settle.
Can a chickpea flour tortilla cause bloating?
Yes, it can cause gas or bloating in some people because chickpeas contain fiber and fermentable carbohydrates. If you are not used to chickpeas, try a smaller portion first and notice how you feel.
Chickpea flour tortilla Vitamins & Minerals
Vitamins
Folate
21.6µg · 5% DV
B6
0.08mg · 5% DV
Biotin
1.35µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Manganese
0.29mg · 13% DV
Copper
0.1mg · 11% DV
Phosphorus
65mg · 9% DV
Sodium
171mg · 7% DV
Potassium ⭐
95mg · 3% DV
Chickpea flour tortilla Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea flour tortilla
To burn the 131 calories in 1 piece (medium) (45 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 flour tortilla?
A chickpea flour tortilla is a thin, pan-cooked flatbread made by mixing chickpea flour with water and often a little salt. It is a contemporary alternative to wheat or corn tortillas rather than a dish tied to one particular region. Its flavour is gently nutty and legume-like, and the texture is soft when freshly cooked, with lightly browned edges. Use it as a wrap for vegetables, eggs or grilled fillings, or serve it alongside dips and soups.
Chickpea flour contributes plant protein and fibre; each 100 g provides 7.8 g of fibre. Keep cooked tortillas covered so they stay pliable, and fill them with plenty of vegetables for a lighter meal.
How Nutritious Is Chickpea flour tortilla?
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 flour tortilla 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 Chickpea flour tortilla Contain Allergens?
No known major allergens
Which Diets Is Chickpea flour tortilla 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
Chickpea flour tortilla Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.95g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 23.8:1
Above the ideal 4:1 (23.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.