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Cooked Green Lentil Dish Calories
A filling cooked green lentil dish rich in plant protein, fiber, folate, and iron.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked Green Lentil Dish (198 g) has 230 calories. That works out to 116 calories per 100 g. It contains 39.9 g of carbs, 17.9 g of protein, 0.8 g of fat and 15.6 g of fiber. Its 358.4 µg of Folate covers 90% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Cooked Green Lentil Dish Nutrition Facts
Selected: 1 cup (medium) · 198 g
230
KCAL / 198G
Carbs
39.9g
· 15% DV
Protein
17.9g
· 36% DV
Fat
0.8g
· 1% DV
Fiber
15.6g
· 56% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 30% · Fat 3%
Cooked Green Lentil Dish nutrition facts table · 1 cup (medium) (198 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.96 mg | 0% |
| Total carbohydrate | 39.9 g | 15% |
| Fiber | 15.6 g | 56% |
| Protein | 17.9 g | 36% |
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 Cooked Green Lentil Dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 198 g | 230 kcal |
| 1 teaspoon (small) | 5 g | 6 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| ½ cup (half) | 99 g | 115 kcal |
| 100 g | 100 g | 116 kcal |
| 1 serving (small) | 150 g | 174 kcal |
| 1 serving (medium) | 220 g | 255 kcal |
| 1 cup (large) | 250 g | 290 kcal |
| 1 serving (large) | 300 g | 348 kcal |
| 1 bottle (large) | 500 g | 580 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Cooked Green Lentil Dish
How do you make a cooked green lentil dish?
A cooked green lentil dish is made by simmering cooked green lentils with sautéed onion, tomato or tomato paste, and water or stock. Cook the lentils until tender, then let the ingredients simmer together so the flavors combine. Recipes vary in seasoning and added vegetables.
What do you serve with a cooked green lentil dish?
A cooked green lentil dish pairs well with rice, flatbread, or a simple salad. Yogurt is also a common accompaniment in many Turkish-style meals. For a lighter plate, serve it with salad and skip the extra starch.
Do green lentils need soaking for a cooked green lentil dish?
No, green lentils do not have to be soaked before making a cooked green lentil dish. Soaking can shorten cooking time, but rinsing and simmering them until tender also works. Older lentils may take longer to soften.
Why is my cooked green lentil dish still watery?
A cooked green lentil dish can be watery if it contains too much liquid or has not simmered long enough after the lentils softened. Leave the pot uncovered and simmer gently, stirring occasionally, until some liquid evaporates. Avoid boiling hard, which can break the lentils apart.
Can you make a cooked green lentil dish with noodles?
Yes, small noodles or vermicelli can be added to a cooked green lentil dish for a heartier variation. Add them near the end so they do not overcook, and allow for the extra liquid they absorb. Turkish home-style versions may use erişte, a type of egg noodle.
How is a cooked green lentil dish different from one made with brown lentils?
A cooked green lentil dish usually keeps a firmer, more distinct lentil texture than a dish made with brown lentils. Green lentils can take longer to soften, while brown lentils often cook down more readily. The best choice depends on whether you want the lentils to hold their shape.
How should you store a cooked green lentil dish?
Store a cooked green lentil dish in a covered container in the refrigerator once it has cooled. Avoid leaving it at room temperature for an extended period, and reheat only the portion you plan to eat. Discard it if its smell or appearance changes.
Can you freeze a cooked green lentil dish?
Yes, a cooked green lentil dish freezes well. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating thoroughly. If the dish contains potatoes, they may become softer or grainier after freezing and thawing.
Does a cooked green lentil dish cause gas?
It can cause gas or bloating in some people because lentils contain fermentable carbohydrates. Rinsing the lentils, cooking them until tender, and starting with a smaller serving may help. If the discomfort is persistent or severe, seek medical advice.
Is a cooked green lentil dish suitable for people with diabetes?
A cooked green lentil dish can fit into a diabetes-friendly meal; its fiber and protein can slow digestion, while the portion and accompanying rice or bread affect the meal’s overall impact. For advice tailored to your glucose targets and medication, consult your clinician or dietitian.
Cooked Green Lentil Dish Vitamins & Minerals
Vitamins
Folate
358.38µg · 90% DV
B1
0.33mg · 28% DV
B5
1.26mg · 25% DV
B6
0.35mg · 21% DV
Minerals
Copper
0.5mg · 56% DV
Phosphorus
356mg · 51% DV
Manganese
0.98mg · 43% DV
Iron
6.59mg · 37% DV
Potassium ⭐
731mg · 22% DV
Sodium
3.96mg · 0% DV
Cooked Green Lentil Dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked Green Lentil Dish
To burn the 230 calories in 1 cup (medium) (198 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 Cooked Green Lentil Dish?
Cooked Green Lentil Dish is a homestyle stew of tender green lentils, commonly simmered with onion and tomato paste. In Turkey, where it is a familiar everyday meal, cooks may add vegetables such as carrot or potato, with variations from one household to another.
The lentils should be soft but still hold their shape, in a savory broth that is thicker than soup. It is often served for lunch or dinner with rice, salad or pickles, and makes a satisfying meat-free main. Green lentils contribute plant protein and fiber; this dish provides 7.9 g of fiber per 100 g. For a lighter plate, use a modest amount of oil and serve it with plenty of fresh salad.
How Nutritious Is Cooked Green Lentil Dish?
Nutrient density
Very 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 Cooked Green Lentil Dish 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 Cooked Green Lentil Dish Contain Allergens?
No known major allergens
Which Diets Is Cooked Green Lentil Dish Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked Green Lentil Dish Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.