Lentil fritter

Appetizer

Item Rating: 82/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 8.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		480.8
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		721.2 mg	31%
Total Carbohydrates		60.1 g	21%
	Dietary Fiber	12.0 g	42%
	Sugars	4.8 g
protein		24.0 g	48%
Vitamin D		0 mcg	0%
Calcium		96.2 mg	7%
Iron		4.8 mg	26%
Potassium		721.2 mg	15%

* 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

🍯 Low sugar

Source of Calories

Fat: 172 cal (33.9%)

Protein: 96 cal (18.9%)

Carbs: 240 cal (47.2%)

About Lentil fritter

Lentil fritters are savory patties made primarily from lentils, which are pulse crops native to regions of Asia and the Mediterranean. Commonly found in Middle Eastern, Indian, and African cuisines, these fritters are made by blending cooked lentils with spices, herbs, and sometimes vegetables. Lentils are an excellent source of plant-based protein, fiber, iron, and folate while being low in fat and free of cholesterol. The fritters can be baked, pan-fried, or deep-fried, offering a nutrient-rich, versatile dish. Lentils themselves are considered a complete food for vegetarians due to their balance of essential amino acids and notable micronutrients like magnesium and potassium. When combined with other ingredients, lentil fritters provide a hearty way to benefit from these nutrients in a flexible, portable form.

Health Benefits

• Rich in dietary fiber, lentil fritters promote healthy digestion and help reduce LDL cholesterol levels (10g fiber per 100g cooked lentils).
• A good source of plant-based protein, they help support muscle repair and growth (9g protein per 100g cooked lentils).
• High levels of folate (90% of the daily recommended intake per cup of cooked lentils) support brain health and prenatal development.
• Packed with iron (3.3mg per 100g cooked lentils), they help maintain energy levels and prevent iron-deficiency anemia.
• Magnesium content in lentils (35mg per 100g) helps support heart health and stable blood pressure.

Dietary Considerations

Allergens: Contains none unless cross-contaminated or additional ingredients like wheat flour are used

Suitable for: Vegan, vegetarian, gluten-free (if prepared without gluten-containing ingredients)

Not suitable for: Low-carb diets, individuals allergic to specific spices if used

Selection and Storage

Cooked lentil fritters should be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months. Reheat in the oven or pan to restore crisp texture.

Common Questions About Lentil fritter Nutrition

Are lentil fritters high in protein?

Lentil fritters are a good source of plant-based protein, typically providing about 6-8 grams of protein per 100-gram serving, depending on the specific recipe. Additionally, they contain other nutrients like fiber and iron, making them a great option for vegetarians and vegans seeking protein-rich foods.

Can I eat lentil fritters on a keto diet?

Lentil fritters are generally not suitable for a strict keto diet as lentils are relatively high in carbohydrates, with roughly 20 grams of net carbs per 100 grams of cooked lentils. If you are aiming for low-carb alternatives, you may want to explore fritters made with ingredients like cauliflower or zucchini instead.

Are lentil fritters healthy?

Lentil fritters are considered healthy as they provide a good balance of protein, dietary fiber, and essential vitamins, including folate and iron. However, depending on how they are prepared (e.g., deep-fried vs. pan-fried or baked), the calorie and fat content may vary, so preparation method plays a key role in their overall healthiness.

What is the recommended serving size for lentil fritters?

A typical serving size of lentil fritters is about 3-4 small fritters, which usually weighs around 100-150 grams and provides approximately 200-300 calories. Pairing them with a side salad or a dipping sauce can create a satisfying and balanced meal.

How do lentil fritters compare to chickpea fritters like falafel?

Lentil fritters and chickpea-based falafel are both excellent plant-based options, but they differ slightly in nutrition. Lentil fritters often have more fiber and iron, while falafel is typically higher in calories, fat, and protein due to ingredients like tahini and frying methods. Both are versatile, but lentil fritters may have a milder flavor profile, making them easier to adapt to different cuisines.

Data Sources & Scientific References