Calorie guide · Mediterranean
Mediterranean chickpea saladcalories and macros
One serving of Mediterranean chickpea salad has about 430 kcal, with 19 g protein, 58 g carbohydrates and 14 g fat. That is roughly 18% of calories from protein, 53% from carbs and 29% from fat.
Where the calories come from
- Protein19 g18%
- Carbs58 g53%
- Fat14 g29%
This vegan salad tosses boiled chickpeas with cherry tomatoes, cucumber, red onion and parsley in a dressing of olive oil and pomegranate molasses. A serving is roughly 430 kcal with 19 g of protein, and about 54% of the calories come from its 58 g of carbohydrates, supplied mainly by the chickpeas, while the olive oil provides most of the 14 g of fat.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 430 kcal | 100% |
| Protein | 19 g | 18% |
| Carbs | 58 g | 53% |
| Fat | 14 g | 29% |
What's in a typical serving
Plant-powered chickpeas tossed with crisp market vegetables and olive oil.
- Boiled Chickpeas
- Cherry Tomatoes & Cucumber
- Red Onion & Parsley
- Olive Oil & Pomegranate Molasses
How to make it lighter
- Measure the olive oil with a spoon and whisk it with the pomegranate molasses so a small amount coats the whole bowl.
- Use a few spoonfuls less chickpeas and add extra cucumber, tomatoes and parsley to keep the same volume.
- Go easy on the pomegranate molasses, since it is concentrated and sweet, and brighten the salad with lemon juice instead.
Lighter alternatives
Frequently asked questions
How many calories are in Mediterranean chickpea salad?
A typical serving of Mediterranean chickpea salad has about 430 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Mediterranean chickpea salad high in protein?
It is moderate. One serving has about 19 g of protein (18% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Mediterranean chickpea salad while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.