1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 9.4 g | 33% | |
| Sugars | 3.5 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Ensalada de lentejas
Ensalada de Lentejas, or lentil salad, is a popular dish originating from Latin American and Mediterranean cuisines, often incorporating cooked lentils with fresh vegetables, herbs, olive oil, and lemon juice. Lentils are a nutrient-dense legume known for their rich supply of plant-based protein, dietary fiber, and essential nutrients like iron, folate, and potassium. This salad typically balances carbs from lentils with healthy fats from olive oil and vitamins from vegetables, making it a wholesome option for a variety of diets. Its adaptability allows it to feature ingredients like avocado, tomatoes, onions, or feta cheese, providing a flavorful and nutritious meal or side dish.
Health Benefits
- Rich in protein (18g per cooked cup of lentils), supporting muscle repair and growth.
- High in dietary fiber (15.6g per cup), which aids in digestion and promotes heart health.
- Excellent source of iron (6.6mg per cup of lentils), essential for oxygen transport and energy levels.
Dietary Considerations
Selection and Storage
Store prepared Ensalada de Lentejas in an airtight container in the refrigerator for up to 3 days. Add dressing just before serving to prevent sogginess.
Common Questions About Ensalada de lentejas Nutrition
Is Ensalada De Lentejas high in protein?
Yes, Ensalada De Lentejas is high in protein due to the lentils, which offer about 18 grams of protein per cooked cup. This makes it a great plant-based protein source, especially for those following vegetarian or vegan diets.
Can I eat Ensalada De Lentejas on a keto diet?
Unfortunately, Ensalada De Lentejas is not ideal for a keto diet as lentils are relatively high in carbohydrates. A single cup of cooked lentils contains approximately 40 grams of carbohydrates, which can easily exceed the daily carb limits for ketogenic diets.
What are the health benefits of eating Ensalada De Lentejas?
Ensalada De Lentejas is rich in nutrients like fiber, iron, folate, and plant-based protein, which support heart health, digestion, and energy levels. Its high fiber content can also help in regulating blood sugar levels and improving cholesterol profiles.
How much Ensalada De Lentejas should I eat in one serving?
A typical serving size would be about 1 cup of Ensalada De Lentejas, which contains around 230 calories, 18 grams of protein, and 15 grams of fiber. This portion size is filling and provides a balanced amount of nutrients as part of a meal.
How does Ensalada De Lentejas compare to other legume-based salads?
Compared to chickpea or black bean salads, Ensalada De Lentejas tends to be lower in calories and higher in protein per serving. It also has a softer texture, making it a great choice for those seeking a milder taste and easier digestion.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
