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Chickpea salad with onion and roasted pepper Calories
Rich in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Chickpea salad with onion and roasted pepper (165 g) has 218 calories. That works out to 132 calories per 100 g. It contains 37 g of carbs, 11.2 g of protein, 3.5 g of fat and 10.1 g of fiber. Its 217.8 µg of Folate covers 54% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Chickpea salad with onion and roasted pepper Nutrition Facts
Selected: 1 cup (chopped) · 165 g
218
KCAL / 165G
Carbs
37g
· 13% DV
Protein
11.2g
· 22% DV
Fat
3.5g
· 4% DV
Fiber
10.1g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 20% · Fat 14%
Chickpea salad with onion and roasted pepper nutrition facts table · 1 cup (chopped) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 10.1 g | 36% |
| Protein | 11.2 g | 22% |
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 Chopped Chickpea salad with onion and roasted pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 165 g | 218 kcal |
| ½ cup (half) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 100 g | 132 kcal |
| 1 serving (medium) | 165 g | 218 kcal |
| 1.5 cup (chopped) | 245 g | 323 kcal |
| 1 serving (large) | 250 g | 330 kcal |
| 2 cup (double) | 330 g | 436 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Chickpea salad with onion and roasted pepper
How do you make chickpea salad with onion and roasted pepper?
To make chickpea salad with onion and roasted pepper, combine cooked chickpeas with chopped onion and roasted pepper. Dress with olive oil, lemon juice, salt, and herbs, then let it sit briefly so the flavors come together before serving.
Can you make chickpea salad with onion and roasted pepper using canned chickpeas?
Yes, canned chickpeas work well in chickpea salad with onion and roasted pepper. Drain and rinse them first to remove excess salt and canning liquid; if you prefer dried chickpeas, cook them until tender and cool them before mixing.
What dressing goes well with chickpea salad with onion and roasted pepper?
A lemon and olive oil dressing suits chickpea salad with onion and roasted pepper. Add parsley, black pepper, or a little cumin for extra flavor, and toss gently so the chickpeas stay whole rather than becoming mashed.
Can you use jarred roasted peppers in chickpea salad with onion and roasted pepper?
Yes, jarred roasted peppers are a convenient choice for chickpea salad with onion and roasted pepper. Drain them well and pat them dry before chopping, since excess brine or oil can make the salad too wet or salty.
Can chickpea salad with onion and roasted pepper be made ahead?
Yes, chickpea salad with onion and roasted pepper can be prepared ahead. Mix the chickpeas, onion, and pepper, but keep the dressing separate until serving; this helps preserve the salad’s texture and keeps it from becoming watery.
How long does chickpea salad with onion and roasted pepper last in the fridge?
Chickpea salad with onion and roasted pepper keeps for about 3–4 days in a covered container in the refrigerator. Use a clean serving spoon, return leftovers to the fridge promptly, and discard the salad if its smell or appearance changes.
How do you stop the onion from overpowering chickpea salad with onion and roasted pepper?
To keep onion from overpowering chickpea salad with onion and roasted pepper, slice it thinly and soak it briefly in cold water, then drain it well. You can also use scallions for a milder onion flavor.
What can you serve with chickpea salad with onion and roasted pepper?
Chickpea salad with onion and roasted pepper pairs well with grilled fish, roasted vegetables, or pita bread. It also works alongside soup or grilled meat, or as a simple lunch with greens and a spoonful of yogurt.
Can chickpea salad with onion and roasted pepper be served warm?
Yes, chickpea salad with onion and roasted pepper can be served warm. Use freshly cooked, warm chickpeas and freshly roasted peppers, then add the onion and dressing just before serving for a softer, more savory version.
What herbs and spices can you add to chickpea salad with onion and roasted pepper?
Parsley, cilantro, cumin, and smoked paprika all complement chickpea salad with onion and roasted pepper. Start with one or two additions so they enhance the roasted pepper and chickpeas without covering their flavor.
Chickpea salad with onion and roasted pepper Vitamins & Minerals
Vitamins
Folate
217.8µg · 54% DV
Vitamin C
21.78mg · 24% DV
B6
0.31mg · 18% DV
B1
0.18mg · 15% DV
Minerals
Copper
0.48mg · 53% DV
Manganese
1.12mg · 49% DV
Phosphorus
196mg · 28% DV
Iron
3.38mg · 19% DV
Potassium ⭐
449mg · 13% DV
Sodium
18mg · 1% DV
Chickpea salad with onion and roasted pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea salad with onion and roasted pepper
To burn the 218 calories in 1 cup (chopped) (165 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 salad with onion and roasted pepper?
Chickpea salad with onion and roasted pepper combines tender cooked chickpeas with chopped onion and sweet, smoky roasted pepper. It is an easy home-style salad, often dressed with olive oil and lemon and finished with herbs; the exact mix varies from kitchen to kitchen.
The chickpeas make it hearty, while the pepper softens the onion’s sharper bite. In Turkey and across the Mediterranean, salads like this can be served as a side or part of a spread, and it also works well as a light lunch with bread. It provides fibre and plant protein, with little fat in a simple preparation. For a lighter version, use a modest amount of oil and add extra lemon or fresh herbs.
How Nutritious Is Chickpea salad with onion and roasted pepper?
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 salad with onion and roasted pepper 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 salad with onion and roasted pepper Contain Allergens?
No known major allergens
Which Diets Is Chickpea salad with onion and roasted pepper 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 salad with onion and roasted pepper Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.71g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.