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Mixed Legume Salad Calories
A healthy salad made with a variety of legumes, rich in protein and fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Legume Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27 g of carbs, 11.3 g of protein, 2.3 g of fat and 9.8 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mixed Legume Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
27g
· 10% DV
Protein
11.3g
· 23% DV
Fat
2.3g
· 3% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 26% · Fat 12%
Mixed Legume Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 27 g | 10% |
| Fiber | 9.8 g | 35% |
| Protein | 11.3 g | 23% |
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 Mixed Legume Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1.5 cup (large) | 225 g | 270 kcal |
| 1 bottle (medium) | 250 g | 300 kcal |
| 2 cup (extra large) | 300 g | 360 kcal |
| 1 pack (large) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Mixed Legume Salad
What goes in a mixed legume salad?
A mixed legume salad commonly combines chickpeas, beans and lentils with chopped onion, fresh herbs and a tangy dressing. The exact mix varies, so use cooked legumes that hold their shape and add crunchy vegetables if you want extra texture.
Can you make mixed legume salad with canned beans?
Yes, canned beans and chickpeas work well in mixed legume salad and save cooking time. Drain and rinse them before mixing to remove the packing liquid and excess salt, then let them drain thoroughly so the dressing does not become watery.
What dressing is best for mixed legume salad?
A lemon-and-olive-oil vinaigrette is a reliable dressing for mixed legume salad. Add vinegar, mustard, garlic or cumin for a sharper or more savory flavor, and toss the dressing through the legumes while they are cool so the fresh herbs stay vibrant.
How long does mixed legume salad last in the fridge?
Mixed legume salad keeps for a few days in a sealed container in the refrigerator. If possible, store leafy herbs and dressing separately and add them before serving; discard the salad if it has been left out for an extended time or smells off.
Can you freeze mixed legume salad?
Freezing a fully dressed mixed legume salad is not ideal because chopped vegetables and herbs can turn limp and watery after thawing. Cooked legumes freeze better on their own; thaw them in the refrigerator, then add fresh onion, herbs and dressing.
Does mixed legume salad cause bloating?
It can cause gas or bloating, especially if you are not used to eating legumes. Rinsing canned legumes or soaking and thoroughly cooking dried ones may help; start with a smaller serving and increase it gradually as your digestion adjusts.
Is mixed legume salad good for weight loss?
Mixed legume salad can fit into a weight-loss meal because its legumes provide protein and fiber that may help you feel full. Keep the dressing moderate and pair it with other satisfying foods rather than relying on the salad alone.
Can mixed legume salad be a complete protein?
Mixed legume salad provides plant protein, but legumes alone are generally low in some essential amino acids. Eating grains such as bread, rice or bulgur during the day complements the amino-acid profile; they do not have to be combined in the same dish.
What can you serve with mixed legume salad?
Serve mixed legume salad with grilled fish, roasted vegetables, soup or crusty bread, depending on whether you want a side or a full meal. Its bright, savory flavors also pair well with grilled foods and simple grain dishes.
Should mixed legume salad be served cold or warm?
Mixed legume salad is usually served chilled or at room temperature, which lets the dressing and herbs flavor the beans without making them fall apart. You can serve it slightly warm, but add delicate herbs and onion after the cooked legumes have cooled a little.
Mixed Legume Salad Vitamins & Minerals
Vitamins
Folate
67.5µg · 17% DV
B1
0.18mg · 15% DV
Biotin
3µg · 10% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.6mg · 26% DV
Phosphorus
165mg · 24% DV
Iron
3.15mg · 18% DV
Potassium ⭐
480mg · 14% DV
Sodium
270mg · 12% DV
Mixed Legume Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Legume Salad
To burn the 180 calories in 1 cup (medium) (150 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 Mixed Legume Salad?
Mixed Legume Salad brings together cooked pulses—often chickpeas, kidney or white beans, and lentils—with chopped onion, herbs, and a light dressing. It is a flexible dish rather than one tied to a single place, with ingredients and seasonings varying from kitchen to kitchen. The beans provide a hearty base, while the dressing keeps the salad bright.
Expect tender, creamy pulses alongside crisp onion and fresh herbs, with a tang from lemon or vinegar. It works as a light lunch, a side for grilled vegetables or fish, or part of a picnic spread; serve it chilled or at room temperature. Naturally filling and a good source of protein and fibre, it suits vegetarian and vegan meals. For a lighter finish, go easy on the oil and add extra lemon and herbs.
How Nutritious Is Mixed Legume 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 Mixed Legume 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 Mixed Legume Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Legume Salad 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
Mixed Legume Salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.