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Salted puffed chickpeas Calories
A crunchy chickpea snack with plant protein and fiber; added salt increases sodium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salted puffed chickpeas (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 18.3 g of carbs, 6 g of protein, 2 g of fat and 3.3 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Salted puffed chickpeas Nutrition Facts
Selected: 1 serving (medium) · 30 g
117
KCAL / 30G
Carbs
18.3g
· 7% DV
Protein
6g
· 12% DV
Fat
2g
· 3% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 21% · Fat 15%
Salted puffed chickpeas nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 18.3 g | 7% |
| Fiber | 3.3 g | 12% |
| Protein | 6 g | 12% |
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 Serving of Salted puffed chickpeas?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 117 kcal |
| 1 serving (small) | 20 g | 78 kcal |
| 1 pack (small) | 25 g | 98 kcal |
| 1 ounce (medium) | 28 g | 109 kcal |
| 1 cup (medium) | 30 g | 117 kcal |
| 1 serving (large) | 45 g | 176 kcal |
| 1 pack (large) | 50 g | 195 kcal |
| 1 cup (large) | 55 g | 215 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Salted puffed chickpeas
Are salted puffed chickpeas a healthy snack?
Salted puffed chickpeas offer plant protein and fiber, but added salt raises their sodium content. They can be a more nourishing crunchy snack than many low-fiber options; keep the portion modest if you are watching your salt intake.
How are salted puffed chickpeas made?
Salted puffed chickpeas are made by puffing chickpeas, or a chickpea-based mixture, with heat and pressure. The exact process varies by product, and the salt is typically added as seasoning; the name alone does not tell you which method was used.
What is the difference between salted puffed chickpeas and roasted chickpeas?
Salted puffed chickpeas are light and airy, while roasted chickpeas are whole beans cooked until firm and crunchy. They are not interchangeable in texture: roasted chickpeas work well as a salad topping, whereas puffs are usually eaten straight from the bag.
Do salted puffed chickpeas keep you full?
They can be more satisfying than a low-fiber snack because chickpeas provide protein and fiber. Their airy crunch can also make it easy to eat more than intended, so serving some in a bowl rather than snacking from the bag may help.
Can you make salted puffed chickpeas at home?
You can make chickpea-based crunchy snacks at home, but recreating the airy texture of commercial salted puffed chickpeas may require a puffing process or equipment you do not have. Oven-roasted chickpeas are a practical alternative, though they turn out denser.
How should you store salted puffed chickpeas after opening?
Keep salted puffed chickpeas in a tightly sealed container in a cool, dry place to protect their crunch. If they become soft from moisture, their texture has deteriorated; discard them if you notice mold, an unusual smell, or other signs of spoilage.
Are salted puffed chickpeas high in sodium?
They contain added salt, so their sodium content can be higher than that of unsalted puffed chickpeas. Compare products if you are choosing between them, and consider an unsalted snack if you have been advised to limit sodium.
Can salted puffed chickpeas cause bloating or gas?
They can cause gas or bloating in some people because chickpeas contain fermentable carbohydrates and fiber. If you notice discomfort, try a smaller serving and see whether it improves; persistent or severe symptoms warrant individual medical advice.
Can you add salted puffed chickpeas to salads or soups?
Yes, salted puffed chickpeas can add a crunchy topping to salads or soups. Add them just before eating, since liquid quickly softens the puffs, and go easy on extra salt because they are already seasoned.
Are salted puffed chickpeas good for weight loss?
They can fit into a weight-loss eating plan as a portioned, crunchy snack, and their protein and fiber may help with fullness. They are still easy to nibble on in large amounts, so measure out a serving instead of eating straight from the package.
Salted puffed chickpeas Vitamins & Minerals
Vitamins
Folate
51µg · 13% DV
B1
0.09mg · 8% DV
B5
0.18mg · 4% DV
B6
0.06mg · 4% DV
Minerals
Copper
0.21mg · 23% DV
Manganese
0.45mg · 20% DV
Phosphorus
75mg · 11% DV
Sodium
210mg · 9% DV
Potassium ⭐
210mg · 6% DV
Salted puffed chickpeas Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted puffed chickpeas
To burn the 117 calories in 1 serving (medium) (30 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 Salted puffed chickpeas?
Salted puffed chickpeas are a crunchy snack made by puffing chickpeas and adding salt. They have a mild, earthy legume flavour and a crisp, airy texture, and are usually eaten by the handful rather than as part of a meal.
They work well as a desk snack, for travel, or alongside a drink; in Turkey, they may also be served with tea. Chickpeas provide plant protein and fibre: a 100 g portion contains 20 g of protein and 11 g of fibre. The added salt raises the sodium content, so pair a small serving with fresh vegetables or choose an unsalted snack alongside it if you want to keep the overall salt intake lower.
How Nutritious Is Salted puffed chickpeas?
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 Salted puffed chickpeas 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 Salted puffed chickpeas Contain Allergens?
No known major allergens
Which Diets Is Salted puffed chickpeas 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
Salted puffed chickpeas Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.39g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 22:1
Above the ideal 4:1 (22:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.