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Artichoke lentil salad Calories
Filling salad with plant protein, fiber, folate, and iron
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Artichoke lentil salad (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 30.8 g of carbs, 9.5 g of protein, 8.6 g of fat and 9.7 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Artichoke lentil salad Nutrition Facts
Selected: 1 cup (chopped) · 180 g
238
KCAL / 180G
Carbs
30.8g
· 11% DV
Protein
9.5g
· 19% DV
Fat
8.6g
· 11% DV
Fiber
9.7g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 16% · Fat 32%
Artichoke lentil salad nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 9.7 g | 35% |
| Protein | 9.5 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Artichoke lentil salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 238 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| ½ cup (chopped) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 150 g | 198 kcal |
| 1 serving (medium) | 220 g | 290 kcal |
| 1 pack (medium) | 250 g | 330 kcal |
| 1.5 cup (chopped) | 270 g | 356 kcal |
| 1 serving (large) | 320 g | 422 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Artichoke lentil salad
Can you make artichoke lentil salad with canned artichokes?
Yes, canned artichokes work well in artichoke lentil salad and save preparation time. Drain them thoroughly, rinse if they taste especially briny, and pat them dry so excess liquid does not water down the dressing.
Which lentils are best for artichoke lentil salad?
Green, brown, or black lentils are best for artichoke lentil salad because they hold their shape after cooking. Red lentils tend to turn soft and can make the salad more like a mash than a grainy salad.
How do you stop artichokes from turning brown in artichoke lentil salad?
To keep fresh artichokes pale in artichoke lentil salad, rub cut surfaces with lemon and place prepared pieces in water with lemon juice while you work. Cook them promptly, since prolonged exposure to air encourages browning.
What dressing goes well with artichoke lentil salad?
A lemon-and-olive-oil vinaigrette is a natural dressing for artichoke lentil salad, balancing the earthy lentils and tender artichokes. Dijon mustard, minced shallot, or chopped parsley can add extra flavor without overpowering the main ingredients.
Can artichoke lentil salad be made ahead for meal prep?
Yes, artichoke lentil salad is convenient to prepare ahead because cooked lentils and artichokes take on the dressing as they rest. Keep delicate herbs separate and stir them in shortly before serving for a fresher texture.
How long does artichoke lentil salad keep in the fridge?
Store artichoke lentil salad in a sealed container in the refrigerator and eat it within a few days. Discard it if it has been left out for an extended time, and expect fresh herbs to soften during storage.
Should artichoke lentil salad be served cold or warm?
Artichoke lentil salad is usually served chilled or at room temperature, but it can also be served slightly warm. If serving warm, add the dressing and fresh herbs after cooking so their flavors stay bright.
Can you add feta to artichoke lentil salad?
Yes, crumbled feta is a popular addition to artichoke lentil salad, bringing a salty, tangy contrast to the lentils and artichokes. Add it just before serving so it keeps its texture and does not dominate the salad.
What can you serve with artichoke lentil salad?
Artichoke lentil salad pairs well with grilled vegetables, roasted chicken, fish, or a bowl of soup. It can also be served on its own as a substantial lunch, with crusty bread alongside if desired.
How do you keep artichoke lentil salad from getting soggy?
To keep artichoke lentil salad from getting soggy, cook the lentils until just tender and drain both lentils and artichokes well. Add dressing gradually, and keep juicy additions such as tomatoes separate until serving.
Artichoke lentil salad Vitamins & Minerals
Vitamins
Folate
165.6µg · 41% DV
Vitamin K
30.6µg · 26% DV
B1
0.29mg · 24% DV
B6
0.23mg · 14% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.76mg · 33% DV
Phosphorus
202mg · 29% DV
Iron
3.78mg · 21% DV
Sodium
378mg · 16% DV
Potassium ⭐
526mg · 15% DV
Artichoke lentil salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke lentil salad
To burn the 238 calories in 1 cup (chopped) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Artichoke lentil salad?
Artichoke lentil salad brings cooked lentils together with artichoke, often dressed with olive oil and lemon and finished with herbs or other vegetables. It draws on ingredients common around the Mediterranean, though recipes vary from kitchen to kitchen.
Serve it chilled or at room temperature as a light lunch, a side dish, or part of a spread; it also works well for make-ahead meals. Lentils give the salad plant protein and fibre, making it satisfying without feeling heavy. For a fresher, lighter plate, use a modest amount of dressing and add leafy greens.
How Nutritious Is Artichoke lentil salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Artichoke lentil salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Artichoke lentil salad Contain Allergens?
No known major allergens
Which Diets Is Artichoke lentil salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Artichoke lentil salad Fat Profile
SATURATED
1.22g
MONOUNSATURATED
5.49g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.