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Parsley chickpea salad Calories
Source of fiber, plant protein, and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Parsley chickpea salad (170 g) has 279 calories. That works out to 164 calories per 100 g. It contains 43.7 g of carbs, 13.9 g of protein, 6.3 g of fat and 12.6 g of fiber. Its 175.1 µg of Vitamin K covers 146% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Parsley chickpea salad Nutrition Facts
Selected: 1 cup (medium) · 170 g
279
KCAL / 170G
Carbs
43.7g
· 16% DV
Protein
13.9g
· 28% DV
Fat
6.3g
· 8% DV
Fiber
12.6g
· 45% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 19% · Fat 20%
Parsley chickpea salad nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 279 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 43.7 g | 16% |
| Fiber | 12.6 g | 45% |
| Protein | 13.9 g | 28% |
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 Parsley chickpea salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 279 kcal |
| 1 tablespoon (chopped) | 15 g | 25 kcal |
| ½ cup (small) | 85 g | 139 kcal |
| 100 g | 100 g | 164 kcal |
| 1 serving (medium) | 150 g | 246 kcal |
| 1 serving (large) | 250 g | 410 kcal |
| 1.5 cup (large) | 255 g | 418 kcal |
| 1 pack (large) | 300 g | 492 kcal |
Calculated from 164 calories per 100 g.
Frequently Asked Questions About Parsley chickpea salad
How do you make parsley chickpea salad?
Parsley chickpea salad is made by tossing cooked chickpeas with chopped parsley and a bright dressing. Add lemon juice, olive oil, salt and pepper, then fold everything together gently so the chickpeas stay whole.
What dressing goes well with parsley chickpea salad?
A lemon-and-olive-oil dressing is a classic choice for parsley chickpea salad because its acidity balances the chickpeas. Add minced garlic, cumin or a little mustard if you want a more pronounced flavour, and dress the salad shortly before serving.
Can you use canned chickpeas in parsley chickpea salad?
Yes, canned chickpeas work well in parsley chickpea salad and make it quick to assemble. Drain and rinse them, then let them dry before mixing; excess water can dilute the dressing and make the herbs cling less well.
Should parsley chickpea salad be served cold or at room temperature?
Parsley chickpea salad can be served chilled or at room temperature. Letting it sit briefly after dressing gives the chickpeas time to take on the lemon and herbs, but add delicate greens shortly before serving so they stay fresh.
What can you add to parsley chickpea salad to make it more filling?
To make parsley chickpea salad a more substantial meal, add cooked quinoa, chopped avocado, crumbled feta or a boiled egg. For a plant-based option, roasted vegetables or toasted nuts add texture and make the bowl more satisfying.
Is parsley chickpea salad good for meal prep?
Yes, parsley chickpea salad works for meal prep if you store the chickpea mixture and dressing separately. Keep chopped parsley and watery vegetables apart when possible, then combine them shortly before eating to preserve the salad’s texture.
Can parsley chickpea salad be frozen?
No, prepared parsley chickpea salad does not freeze well because fresh parsley and vegetables turn limp and watery after thawing. Freeze plain cooked chickpeas instead, then thaw them and mix with fresh herbs and dressing when you are ready to eat.
How do you keep parsley chickpea salad from getting soggy?
To keep parsley chickpea salad from getting soggy, drain the chickpeas thoroughly and dry washed herbs and vegetables before chopping. Keep the dressing separate until serving, especially if the salad includes tomatoes or cucumber.
Can parsley chickpea salad be a main dish?
Yes, parsley chickpea salad can serve as a main dish, particularly when you add grains or another substantial topping. Pair it with warm pita, roasted vegetables or a bowl of soup for a more complete meal.
Does parsley chickpea salad cause bloating?
It can: chickpeas contain fermentable carbohydrates that may cause gas or bloating in some people. Soaking and thoroughly cooking dried chickpeas, rinsing canned ones, and starting with a smaller serving may make parsley chickpea salad easier to tolerate.
Parsley chickpea salad Vitamins & Minerals
Vitamins
Vitamin K
175.1µg · 146% DV
Folate
263.5µg · 66% DV
Vitamin C
24.14mg · 27% DV
B1
0.22mg · 18% DV
Minerals
Copper
0.66mg · 73% DV
Manganese
1.67mg · 73% DV
Phosphorus
264mg · 38% DV
Iron
4.18mg · 23% DV
Potassium ⭐
564mg · 17% DV
Sodium
315mg · 14% DV
Parsley chickpea salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Parsley chickpea salad
To burn the 279 calories in 1 cup (medium) (170 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 Parsley chickpea salad?
Parsley chickpea salad brings cooked chickpeas together with plenty of chopped parsley, often with lemon, olive oil and onion. It has no single place of origin: versions appear across Turkish and wider eastern Mediterranean home cooking, with ingredients adjusted to suit the meal and season.
The lemon gives it a bright, fresh edge, while the chickpeas make each bite pleasantly substantial. Serve it as a side or mezze alongside grilled foods, tuck it into a lunch spread, or enjoy it on its own for a simple meal. It provides plant protein and fibre. For a lighter dressing, use olive oil sparingly and add extra lemon; it also pairs well with other vegetable dishes.
How Nutritious Is Parsley chickpea 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 Parsley chickpea 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 Parsley chickpea salad Contain Allergens?
No known major allergens
Which Diets Is Parsley chickpea 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
Parsley chickpea salad Fat Profile
SATURATED
0.8g
MONOUNSATURATED
3.03g
POLYUNSATURATED
1.85g
Omega 6:3 ratio 35.8:1
Above the ideal 4:1 (35.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.