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Brown Lentil Köfte Calories
Plant-based köfte made with lentils, fine bulgur, onion, and spices; a source of protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Brown Lentil Köfte (90 g) has 140 calories. That works out to 155 calories per 100 g. It contains 21.2 g of carbs, 6.5 g of protein, 3.4 g of fat and 5.2 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Brown Lentil Köfte Nutrition Facts
Selected: 3 piece (medium) · 90 g
140
KCAL / 90G
Carbs
21.2g
· 8% DV
Protein
6.5g
· 13% DV
Fat
3.4g
· 4% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 18% · Fat 22%
Brown Lentil Köfte nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 5.2 g | 19% |
| Protein | 6.5 g | 13% |
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 3 Pieces of Brown Lentil Köfte?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 140 kcal |
| 1 piece (mini) | 20 g | 31 kcal |
| 1 piece (small) | 30 g | 47 kcal |
| 1 piece (large) | 45 g | 70 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (medium) | 120 g | 186 kcal |
| 5 piece (large) | 150 g | 233 kcal |
| 1 serving (large) | 180 g | 279 kcal |
| 1 cup (chopped) | 180 g | 279 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Brown Lentil Köfte
What is brown lentil köfte?
Brown lentil köfte is a Turkish-style, meat-free köfte made by mixing cooked brown lentils with fine bulgur, onion, and spices, then shaping the mixture by hand. It is commonly served chilled or at room temperature with lemon and fresh greens.
How do you make brown lentil köfte?
To make brown lentil köfte, cook the lentils until tender without leaving the mixture watery, then combine them with fine bulgur so it softens. Mix in cooked onion and spices, let the mixture cool, knead it, and shape it by hand.
Why does brown lentil köfte fall apart?
Brown lentil köfte usually falls apart when the lentils are too wet or the bulgur has not had time to soften and bind the mixture. Let the mixture rest and cool before shaping; if it remains loose, knead in a little more fine bulgur.
Is brown lentil köfte served hot or cold?
Brown lentil köfte is usually served cold or at room temperature, rather than piping hot. Chilling helps the shaped pieces hold together, and a squeeze of lemon with fresh herbs or lettuce makes a typical accompaniment.
What do you serve with brown lentil köfte?
Brown lentil köfte pairs well with crisp lettuce, lemon wedges, and fresh herbs. For a fuller Turkish-style spread, serve it with salad, pickles, or yogurt; the fresh, tangy sides balance the lentils and warm spices.
Can you freeze brown lentil köfte?
Yes, brown lentil köfte can be frozen, preferably after shaping. Freeze the pieces in a single layer first, then transfer them to a sealed container. Thaw them in the refrigerator; the texture may soften slightly, so reshape gently before serving if needed.
How long does brown lentil köfte keep in the fridge?
Brown lentil köfte keeps for about 3–4 days in the refrigerator when stored in a covered container. Return leftovers to the fridge promptly after serving, and take out only the amount you plan to eat.
Can you bake or fry brown lentil köfte?
Brown lentil köfte is generally shaped and served without baking or frying after mixing. Baking or frying is possible as a variation, but it can dry or crumble the bulgur-and-lentil mixture, so the traditional chilled, hand-shaped version is more reliable.
Can you make brown lentil köfte without bulgur?
Yes, you can make brown lentil köfte without bulgur, but bulgur normally absorbs moisture and helps the mixture bind. Without it, the texture and flavor change; chill the mixture and use another suitable binder if it will not hold its shape.
How is brown lentil köfte different from red lentil köfte?
Brown lentil köfte uses brown lentils, which tend to retain more texture, while red lentils soften and break down more readily. That makes red lentil köfte softer and more paste-like, whereas the brown-lentil version can feel heartier and more textured.
Brown Lentil Köfte Vitamins & Minerals
Vitamins
Folate
58.5µg · 15% DV
B1
0.11mg · 9% DV
Vitamin K
10.8µg · 9% DV
B6
0.12mg · 7% DV
Minerals
Manganese
0.38mg · 17% DV
Copper
0.14mg · 16% DV
Phosphorus
104mg · 15% DV
Sodium
252mg · 11% DV
Potassium ⭐
225mg · 7% DV
Brown Lentil Köfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brown Lentil Köfte
To burn the 140 calories in 3 piece (medium) (90 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 Brown Lentil Köfte?
Brown Lentil Köfte is a Turkish home-style dish made by mixing cooked brown lentils with fine bulgur, onion and spices, then shaping the mixture into small patties or rolls. It contains no meat: lentils and bulgur give it a satisfying, plant-based character, with protein and fibre in each serving.
The flavour is savoury and gently spiced, while the texture is soft with a slight graininess from the bulgur. It is commonly served cool or at room temperature with lettuce, parsley and lemon, as part of a shared spread or a light meal. Add a crisp salad alongside for freshness, or adjust the spices to suit your taste.
How Nutritious Is Brown Lentil Köfte?
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 Brown Lentil Köfte 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 Brown Lentil Köfte Contain Allergens?
Contains these allergens:
Which Diets Is Brown Lentil Köfte Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Brown Lentil Köfte Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.