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Chickpea salad Calories
Rich in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chickpea salad (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 33.7 g of carbs, 11.3 g of protein, 9.7 g of fat and 9.4 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
Chickpea salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
263
KCAL / 180G
Carbs
33.7g
· 12% DV
Protein
11.3g
· 23% DV
Fat
9.7g
· 12% DV
Fiber
9.4g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 17% · Fat 33%
Chickpea salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 33.7 g | 12% |
| Fiber | 9.4 g | 34% |
| 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 Chickpea salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 263 kcal |
| 1 tablespoon (chopped) | 18 g | 26 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (small) | 120 g | 175 kcal |
| 1 serving (small) | 150 g | 219 kcal |
| 1 serving (medium) | 220 g | 321 kcal |
| 1 cup (large) | 260 g | 380 kcal |
| 1 serving (large) | 320 g | 467 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Chickpea salad
How do you make chickpea salad?
To make chickpea salad, combine cooked chickpeas with chopped cucumber, tomato, bell pepper, and parsley. Dress with olive oil, lemon juice, salt, and pepper, then let it sit briefly before serving so the flavors mingle.
What goes in chickpea salad?
Chickpea salad commonly includes chickpeas, cucumber, tomatoes, red onion, bell pepper, and fresh herbs such as parsley. Lemon juice and olive oil make a simple dressing; add feta or olives if you want a more Mediterranean-style variation.
Can you make chickpea salad ahead of time?
Yes, you can prepare chickpea salad ahead, but keep the dressing separate for the best texture. Refrigerate the chickpeas and chopped vegetables in a covered container, then add the dressing shortly before serving so the vegetables stay crisp.
Can you use canned chickpeas in chickpea salad?
Yes, canned chickpeas work well in chickpea salad. Drain and rinse them under cool water, then let them dry briefly; this removes the canning liquid’s taste and helps keep the salad from becoming watery.
How long does chickpea salad last in the fridge?
Chickpea salad keeps in a covered container in the refrigerator for about 3 days. Chopped tomatoes and dressing can make it watery as it sits, so store them separately when possible and discard the salad if its smell or appearance changes.
What dressing is best for chickpea salad?
A lemon-and-olive-oil dressing is a classic choice for chickpea salad. Whisk it with salt, pepper, and a little garlic or cumin; add the dressing gradually, since too much can overpower the fresh vegetables and chickpeas.
What can you serve with chickpea salad?
Chickpea salad pairs well with grilled vegetables, pita, soup, or grilled fish and chicken. It can also serve as a light lunch on its own; add leafy greens or a spoonful of plain yogurt when you want a fuller plate.
Can chickpea salad help with weight loss?
Chickpea salad can be a filling meal because chickpeas and vegetables provide fiber and plant protein. For a lighter version, use plenty of vegetables and measure the olive oil rather than pouring it freely.
Can you freeze chickpea salad?
No, freezing prepared chickpea salad usually ruins its texture. Cucumber and tomato turn soft and release water after thawing; freeze cooked chickpeas by themselves instead, then add fresh vegetables and dressing after they thaw.
How do you keep chickpea salad from getting watery?
To keep chickpea salad from getting watery, drain the chickpeas thoroughly and remove excess moisture from washed vegetables before chopping. Add tomatoes and dressing close to serving time, and avoid salting the vegetables far in advance.
Chickpea salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Folate
104.4µg · 26% DV
Vitamin C
15.3mg · 17% DV
Vitamin E
2.16mg · 14% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.99mg · 43% DV
Phosphorus
194mg · 28% DV
Sodium
432mg · 19% DV
Potassium ⭐
459mg · 14% DV
Chickpea salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chickpea salad
To burn the 263 calories in 1 cup (medium) (180 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 salad?
Chickpea salad combines cooked chickpeas with chopped vegetables such as tomatoes, cucumber and peppers, usually finished with herbs and a lemon-and-olive-oil dressing. It is a flexible dish found in many Mediterranean and Middle Eastern food traditions, with ingredients varying from kitchen to kitchen.
Serve it as a light lunch, a side for grilled food, or a make-ahead option for picnics and packed meals. The chickpeas give the salad a hearty texture, while crisp vegetables and citrus keep it fresh. It provides fibre and plant protein; for a lighter dressing, use less oil and add extra lemon, herbs or crunchy vegetables.
How Nutritious Is 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 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 Chickpea salad Contain Allergens?
No known major allergens
Which Diets Is Chickpea 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
Chickpea salad Fat Profile
SATURATED
1.26g
MONOUNSATURATED
4.32g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.