1 serving (200 grams) contains 230 calories, 12.0 grams of protein, 7.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
270.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.2 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 41.2 g | 14% | |
| 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 Lentils salad
Lentil salad is a nutritious dish typically made with cooked lentils, fresh vegetables, and a dressing of olive oil, lemon juice, or vinegar. Lentils, originally cultivated in central Asia and the Mediterranean region, are a staple in Middle Eastern, Indian, and Mediterranean cuisines. They are highly regarded for their rich nutritional profile, offering plant-based protein, dietary fiber, and essential micronutrients like iron, folate, and magnesium. A lentil salad can be customized with seasonal vegetables and herbs, making it a versatile and healthful choice for various meal plans. It is both filling and low in fat, making it suitable for weight management diets while also promoting heart and gut health due to its nutrient density.
Health Benefits
- Excellent source of plant-based protein (9 grams per 100 grams), supporting muscle repair and growth.
- Rich in dietary fiber (8 grams per 100 grams), which aids in maintaining healthy digestion and lowering cholesterol levels.
- High in folate (90% of daily recommended intake per cup of cooked lentils), essential for red blood cell formation and preventing neural tube defects during pregnancy.
Dietary Considerations
Selection and Storage
Store cooked lentils in an airtight container in the refrigerator for up to five days. For meal prep, keep vegetables and dressing separate to maintain freshness.
Common Questions About Lentils salad Nutrition
What is the nutritional content of lentils salad?
Lentils salad is an excellent source of protein, delivering about 9 grams per 1 cup serving. It typically contains about 200 calories depending on additional ingredients and is rich in folate, iron, and fiber, as well as vitamins like B6 and minerals such as potassium.
Is lentils salad compatible with vegan or vegetarian diets?
Yes, lentils salad is highly compatible with vegan and vegetarian diets, as lentils are plant-based and can be easily combined with other vegetables and vegan-friendly dressings. Just ensure that any additional ingredients like cheese or dressings are vegan if required.
What are the health benefits of lentils salad?
Lentils salad is packed with health benefits: it supports heart health due to its fiber content, contributes to stable blood sugar levels, and promotes gut health. It is also rich in iron and protein, which are beneficial for energy and muscle repair.
What is the recommended serving size for lentils salad?
A typical serving size for lentils salad is 1 cup (about 200 grams), which provides around 200 calories and is balanced for a meal or side dish. Portions may vary depending on individual dietary needs and activity levels.
How does lentils salad compare to quinoa salad in terms of nutrition?
Lentils salad is higher in protein (about 9 grams per cup) compared to quinoa salad, which has around 8 grams of protein per cup. Lentils also provide more dietary fiber, but quinoa is slightly higher in magnesium and a complete protein source, containing all essential amino acids.
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.
