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Chickpea toast Calories
Plant protein, fiber, vegan, filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chickpea toast (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 33 g of carbs, 8.6 g of protein, 4.2 g of fat and 7 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chickpea toast Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
33g
· 12% DV
Protein
8.6g
· 17% DV
Fat
4.2g
· 5% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 17% · Fat 18%
Chickpea toast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 7 g | 25% |
| Protein | 8.6 g | 17% |
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 toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 slice (thin) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 1 slice (thick) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Chickpea toast
How do you make chickpea toast?
Chickpea toast is made by mashing cooked chickpeas with seasoning, spreading the mixture on bread, and toasting it until the outside is crisp. Keep the filling fairly thick so it stays in place and does not soak through the bread.
Can you make chickpea toast with canned chickpeas?
Yes, canned chickpeas work well for chickpea toast. Drain and rinse them, then let them drain thoroughly before mashing; excess liquid can make the filling runny and the bread soggy. Cooked dried chickpeas are another option.
What toppings go well on chickpea toast?
Lemon juice, herbs, sliced avocado, roasted peppers, and a little chili are good toppings for chickpea toast. Add watery toppings such as fresh tomato after toasting, or use only a small amount in the filling to keep the bread crisp.
How do you stop chickpea toast from getting soggy?
To keep chickpea toast from getting soggy, drain the chickpeas well and avoid a watery filling. Toast the bread with the chickpea mixture inside, then add juicy vegetables or dressing afterward rather than layering them between the bread before cooking.
Can you prepare chickpea toast ahead of time?
You can prepare the chickpea filling for chickpea toast ahead of time and keep it covered in the refrigerator. Assemble and toast it just before eating; a fully made toast loses its crisp texture as it sits.
Can chickpea toast be made in an air fryer?
Yes, you can cook chickpea toast in an air fryer. Secure the bread so the filling does not spill, and cook until the bread is crisp and the center is hot. Check it early, since air fryers and bread thickness vary.
What bread is best for chickpea toast?
Sturdy sandwich bread, sourdough, or whole-grain bread works well for chickpea toast because it can hold the filling without collapsing. Very thin slices are more likely to tear, especially when the chickpea mixture is generously spread.
Is chickpea toast filling enough for lunch?
Yes, chickpea toast can make a filling lunch, particularly when served with a side salad or vegetables. For a more substantial meal, add a second slice or pair it with soup rather than piling a wet, oversized filling onto one piece.
Is chickpea toast a good choice for blood sugar?
Chickpea toast may fit into a blood-sugar-conscious meal because chickpeas provide fiber and protein, but the bread and portion also affect the meal. Choose a less refined bread and pair the toast with vegetables; individual diabetes needs vary.
Can you freeze chickpea toast?
You can freeze the chickpea filling for chickpea toast, but freezing an assembled toast may leave the bread soft after thawing. Freeze the filling in portions, thaw it in the refrigerator, then spread it on fresh bread and toast.
Chickpea toast Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
Folate
67.2µg · 17% DV
Biotin
3µg · 10% DV
B6
0.16mg · 9% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.54mg · 23% DV
Phosphorus
132mg · 19% DV
Iron
2.52mg · 14% DV
Sodium
312mg · 14% DV
Potassium ⭐
252mg · 7% DV
Chickpea toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea toast
To burn the 222 calories in 1 piece (medium) (120 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 toast?
Chickpea toast is a simple toast topped with or filled with chickpeas, often mashed with seasoning or left whole. There is no single traditional recipe or clear place of origin; it is an easy way to turn cooked chickpeas and bread into a quick meal. Depending on the version, the chickpeas may be seasoned with herbs, spices, lemon or olive oil.
The bread brings a crisp edge, while the chickpeas make the topping soft and substantial. Serve it for breakfast, lunch or a light supper, with sliced tomatoes, leafy greens or a spoonful of yoghurt or a plant-based alternative. Chickpeas contribute plant protein and fibre: this version provides 5.8 g of fibre per 100 g. For a lighter toast, use a modest amount of oil and pile on fresh vegetables.
How Nutritious Is Chickpea toast?
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 toast 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 toast Contain Allergens?
Contains these allergens:
Which Diets Is Chickpea toast Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chickpea toast Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.84g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 19.2:1
Above the ideal 4:1 (19.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.