1 serving (198 grams) contains 228 calories, 11.4 grams of protein, 0.7 grams of fat, and 44.4 grams of carbohydrates.
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Nutrition Information
Calories |
227.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 392.0 mg | 17% | |
| Total Carbohydrates | 44.4 g | 16% | |
| Dietary Fiber | 8.5 g | 30% | |
| Sugars | 2.7 g | ||
| protein | 11.4 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.6 mg | 2% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 429.7 mg | 9% | |
* 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 White rice with lentils
White rice with lentils is an iconic pairing found in cuisines across the globe, from Indian khichdi to Middle Eastern mujaddara. White rice is a refined cereal grain and serves as an energy-rich carbohydrate source, while lentils, legumes native to the Mediterranean and Southwest Asia, are packed with plant-based protein, fiber, and essential micronutrients. Together, they form a balanced dish with complementary amino acids, creating a complete protein. A standard serving provides substantial carbohydrates for energy, protein for tissue repair, and iron and folate critical for blood health. Though lower in fiber than brown rice-based versions, white rice is more easily digestible, making this combination suitable for sensitive stomachs or recovery meals.
Health Benefits
- Promotes muscle support due to lentils' high protein content with 18 grams per cup cooked.
- Supports digestive health with 15 grams of dietary fiber per cup of cooked lentils.
- Rich in iron (6.6 mg per cup lentils), aiding oxygen transport and reducing fatigue.
- Provides folate (90% DV per cup lentils), essential for DNA synthesis and cell division.
- Acts as a high-energy meal, thanks to white rice's 45 grams of carbohydrates per cup cooked.
Dietary Considerations
Selection and Storage
Cooked white rice with lentils should be refrigerated in an airtight container and consumed within 3-4 days. Reheat thoroughly before serving.
Common Questions About White rice with lentils Nutrition
Is white rice with lentils high in protein?
White rice with lentils is a moderate source of protein. Lentils are packed with plant-based protein, providing around 9 grams per half cup when cooked. Combined with white rice, the dish offers roughly 10–12 grams of protein per cup, depending on the specific ratios used.
Can I eat white rice with lentils on a keto diet?
White rice with lentils is not suitable for a keto diet. White rice is high in carbohydrates, with approximately 45 grams of carbs per cup cooked, while lentils add around 20 grams of carbs per half cup cooked. The dish is best avoided on a keto plan that prioritizes low carb intake.
What are the health benefits or concerns of eating white rice with lentils?
White rice with lentils is a nutritious combination that provides essential vitamins, minerals, fiber, and plant-based protein. Lentils are rich in iron, folate, and magnesium, while white rice supplies energy through carbohydrates. However, white rice has a high glycemic index and may not be ideal for those managing blood sugar levels.
How much white rice with lentils should I eat per serving?
A standard serving size of white rice with lentils is about 1 cup cooked. This portion provides roughly 250–300 calories, 10–12 grams of protein, and essential nutrients. Adjust portion size based on your caloric needs and dietary goals.
How does white rice with lentils compare to quinoa with lentils?
Quinoa with lentils offers more protein and fiber than white rice with lentils, as quinoa contains around 8 grams of protein and 5 grams of fiber per cup cooked. It also has a lower glycemic index and provides more essential nutrients like magnesium and phosphorus. While white rice is lighter and less nutty in flavor, quinoa is a healthier alternative for those seeking nutrient density.
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.
- USDA FoodData - White rice with lentils DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
