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Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed Calories
A salad of lettuce, cooked black-eyed peas and chickpeas, and flaxseed, providing fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed (150 g) has 131 calories. That works out to 87 calories per 100 g. It contains 26.7 g of carbs, 7 g of protein, 5.1 g of fat and 7.5 g of fiber. Its 67.5 µg of Vitamin K covers 56% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed Nutrition Facts
Selected: 1 cup (medium) · 150 g
131
KCAL / 150G
Carbs
26.7g
· 10% DV
Protein
7g
· 14% DV
Fat
5.1g
· 7% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 15% · Fat 26%
Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 26.7 g | 10% |
| Fiber | 7.5 g | 27% |
| Protein | 7 g | 14% |
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 Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 131 kcal |
| 1 ounce (medium) | 28.4 g | 25 kcal |
| 2 tablespoon (chopped) | 30 g | 26 kcal |
| 100 g | 100 g | 87 kcal |
| 1 cup (small) | 100 g | 87 kcal |
| 1 serving (medium) | 150 g | 131 kcal |
| 1 cup (large) | 220 g | 191 kcal |
| 1 serving (large) | 250 g | 218 kcal |
| 1 bottle (whole) | 300 g | 261 kcal |
Calculated from 87 calories per 100 g.
Frequently Asked Questions About Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed
How do you make lettuce salad with black-eyed peas, chickpeas and flaxseed?
Lettuce salad with black-eyed peas, chickpeas and flaxseed is made by tossing chopped lettuce with cooked, cooled peas and chickpeas, then adding flaxseed. Dress it with lemon juice, olive oil, salt and pepper just before serving so the leaves stay crisp.
Can you use canned black-eyed peas and chickpeas in lettuce salad with flaxseed?
Yes, canned black-eyed peas and chickpeas work well in this salad. Drain and rinse them under cool water, then let them drain thoroughly before mixing with the lettuce; this removes excess brine and helps keep the salad from turning watery.
Should flaxseed be ground for lettuce salad with black-eyed peas and chickpeas?
Ground flaxseed mixes more evenly into lettuce salad with black-eyed peas and chickpeas, and its nutrients are more accessible than those in whole seeds. Grind a small amount shortly before serving, since ground flaxseed can lose freshness faster once exposed to air.
What dressing goes with lettuce salad with black-eyed peas, chickpeas and flaxseed?
A lemon and olive oil dressing complements the beans, chickpeas and flaxseed without overpowering them. Whisk lemon juice with olive oil, salt and black pepper, then dress the lettuce shortly before eating to prevent the leaves from wilting.
Can lettuce salad with black-eyed peas, chickpeas and flaxseed be a complete lunch?
Yes, it can make a light lunch because the legumes add plant protein and fiber while the lettuce adds volume. For a more substantial meal, serve it with whole-grain bread or a side of plain yogurt.
How do you keep lettuce salad with black-eyed peas, chickpeas and flaxseed from getting soggy?
Keep the dressing separate and add it just before serving. Dry the lettuce well after washing, and cool the cooked black-eyed peas and chickpeas before combining them; warm legumes and leftover rinsing water can soften the leaves quickly.
Can you prepare lettuce salad with black-eyed peas, chickpeas and flaxseed ahead of time?
Yes, prepare the cooked legumes and dressing ahead, but store them separately from the lettuce. Keep everything covered in the refrigerator and toss the salad just before serving; pre-mixed lettuce tends to wilt and lose its crisp texture.
What can you serve with lettuce salad with black-eyed peas, chickpeas and flaxseed?
Serve this salad with grilled vegetables, soup, whole-grain bread or a simple grain dish. Its legumes make it filling enough for a light meal, while the crisp lettuce and lemon dressing pair particularly well with warm foods.
Can you use cooked dried legumes in lettuce salad with black-eyed peas, chickpeas and flaxseed?
Yes, dried black-eyed peas and chickpeas are suitable once cooked and cooled. Cook them separately because they may soften at different rates, and drain them well before adding them to the lettuce so excess cooking liquid does not dilute the dressing.
Does lettuce salad with black-eyed peas, chickpeas and flaxseed help with weight loss?
It may help make a meal more filling because it contains fiber-rich legumes and lettuce. The salad itself does not cause weight loss, so keep portions of dressing and other additions in mind and include it as part of a balanced eating pattern.
Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed Vitamins & Minerals
Vitamins
Vitamin K
67.5µg · 56% DV
Folate
127.5µg · 32% DV
B1
0.18mg · 15% DV
Vitamin A
112.5µg · 13% DV
Minerals
Manganese
0.83mg · 36% DV
Copper
0.27mg · 30% DV
Phosphorus
158mg · 23% DV
Magnesium
57mg · 14% DV
Potassium ⭐
413mg · 12% DV
Sodium
14mg · 1% DV
Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed
To burn the 131 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 Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed?
Lettuce salad with black-eyed peas, chickpeas and flaxseed brings together crisp lettuce, cooked legumes and flaxseed’s mild, nutty flavour. The tender peas and chickpeas contrast with the fresh leaves, while the seeds add a subtle crunch.
It can be served as a light lunch or supper, or alongside a main dish. The beans make it a good source of plant protein and fibre, while the lettuce keeps the salad fresh and light. For a more substantial meal, pair it with wholegrain bread; a simple dressing lets the ingredients’ flavours come through.
How Nutritious Is Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed?
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 Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed 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 Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed Contain Allergens?
No known major allergens
Which Diets Is Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed 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
Lettuce Salad with Black-Eyed Peas, Chickpeas and Flaxseed Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.08g
POLYUNSATURATED
2.85g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.