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Chickpea Tomato Cucumber Salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chickpea Tomato Cucumber Salad (180 g) has 175 calories. That works out to 97 calories per 100 g. It contains 29.5 g of carbs, 9.2 g of protein, 2.7 g of fat and 8.5 g of fiber. Its 185.4 µg of Folate covers 46% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Chickpea Tomato Cucumber Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
175
KCAL / 180G
Carbs
29.5g
· 11% DV
Protein
9.2g
· 18% DV
Fat
2.7g
· 3% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 21% · Fat 13%
Chickpea Tomato Cucumber Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 8.5 g | 30% |
| Protein | 9.2 g | 18% |
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 Tomato Cucumber Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 175 kcal |
| ½ cup (small) | 90 g | 87 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 150 g | 146 kcal |
| 1 serving (large) | 250 g | 243 kcal |
| 1.5 cup (large) | 270 g | 262 kcal |
| 2 cup (extra large) | 360 g | 349 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Chickpea Tomato Cucumber Salad
How do you make Chickpea Tomato Cucumber Salad?
To make Chickpea Tomato Cucumber Salad, combine cooked chickpeas with chopped tomatoes and cucumber. Toss with olive oil, lemon juice, salt, and chopped herbs such as parsley. Add the dressing shortly before serving to keep the vegetables crisp.
What dressing goes with Chickpea Tomato Cucumber Salad?
A lemon and olive oil dressing is a classic match for Chickpea Tomato Cucumber Salad. Whisk in a little red wine vinegar or Dijon mustard for extra tang, or add ground cumin for a warmer, earthy flavor.
Can you make Chickpea Tomato Cucumber Salad ahead of time?
Yes, you can prep Chickpea Tomato Cucumber Salad ahead, but keep the dressing and chopped vegetables separate if possible. Combine them shortly before serving so the tomatoes and cucumber stay firm rather than releasing liquid into the chickpeas.
How long does Chickpea Tomato Cucumber Salad last in the fridge?
Store Chickpea Tomato Cucumber Salad in a covered container in the refrigerator and chill leftovers promptly. It is best for texture within one to two days, because the cucumber and tomatoes soften and release liquid as they sit.
Can you use canned chickpeas in Chickpea Tomato Cucumber Salad?
Yes, canned chickpeas work well in Chickpea Tomato Cucumber Salad. Drain and rinse them under cool water, then let them drain thoroughly; this removes the canning liquid’s taste and keeps the salad dressing from becoming watery.
What can you add to Chickpea Tomato Cucumber Salad?
You can add red onion, parsley, mint, olives, or crumbled feta to Chickpea Tomato Cucumber Salad. Avocado adds creaminess, while toasted pita pieces make it more substantial; add delicate or crunchy toppings just before serving.
What should you serve with Chickpea Tomato Cucumber Salad?
Chickpea Tomato Cucumber Salad pairs well with grilled fish, chicken, roasted vegetables, or falafel. Serve it with pita or another crusty bread to make a more filling lunch, or offer it as a fresh side for a larger meal.
How do you keep Chickpea Tomato Cucumber Salad from getting watery?
To keep Chickpea Tomato Cucumber Salad from getting watery, remove the seedy center of very juicy tomatoes and add salt and dressing just before serving. If making it in advance, store the chopped vegetables separately from the chickpeas.
Is Chickpea Tomato Cucumber Salad good for weight loss?
Chickpea Tomato Cucumber Salad can suit a weight-loss meal because chickpeas provide fiber and plant protein, which can make a meal more satisfying. Keep oil-heavy dressings and calorie-dense toppings in proportion to the rest of the meal.
Can you freeze Chickpea Tomato Cucumber Salad?
No, Chickpea Tomato Cucumber Salad does not freeze well as a finished dish. Cucumber and tomato become soft and watery after thawing; freeze cooked chickpeas separately if needed, then add fresh vegetables and dressing after defrosting.
Chickpea Tomato Cucumber Salad Vitamins & Minerals
Vitamins
Folate
185.4µg · 46% DV
B1
0.23mg · 19% DV
B6
0.31mg · 18% DV
Vitamin C
14.58mg · 16% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.81mg · 35% DV
Phosphorus
158mg · 23% DV
Iron
2.66mg · 15% DV
Potassium ⭐
479mg · 14% DV
Sodium
14mg · 1% DV
Chickpea Tomato Cucumber Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea Tomato Cucumber Salad
To burn the 175 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 Tomato Cucumber Salad?
Chickpea Tomato Cucumber Salad brings cooked chickpeas together with chopped tomato and cucumber, often dressed with olive oil, lemon and fresh herbs. It fits naturally among Mediterranean-style salads and is also an easy make-ahead dish for a packed lunch or a shared table.
The chickpeas are tender and pleasantly hearty, while cucumber adds crunch and tomato keeps each bite juicy and bright. Serve it as a light lunch, a side for grilled vegetables, or alongside bread. It provides both fibre and plant protein, with 4.7 g of fibre per 100 g. For a lighter dressing, use olive oil sparingly and let lemon, herbs and the vegetables carry the flavour.
How Nutritious Is Chickpea Tomato Cucumber 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 Tomato Cucumber 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 Tomato Cucumber Salad Contain Allergens?
No known major allergens
Which Diets Is Chickpea Tomato Cucumber 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 Tomato Cucumber Salad Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.59g
POLYUNSATURATED
1.21g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.