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Cooked lentil pasta Calories
A fiber- and plant-protein-rich pasta made from cooked lentils.
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Cooked lentil pasta (180 g) has 288 calories. That works out to 160 calories per 100 g. It contains 47.7 g of carbs, 15.3 g of protein, 4.5 g of fat and 9.9 g of fiber. Its 261 µg of Folate covers 65% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
What is Cooked lentil pasta?
Cooked lentil pasta is lentil-based pasta boiled until tender, offering an alternative to conventional grain pasta. It is part of the wider range of legume pastas now eaten internationally rather than a single region’s traditional dish. Its flavour is mildly earthy, and the texture can be soft or pleasantly firm depending on the pasta and cooking time.
Serve it warm with tomato sauce, olive oil, garlic and herbs, or let it cool and toss it with vegetables for a pasta salad. Its fibre and plant protein give it a more filling profile than many standard pasta dishes. For a lighter meal, use a modest amount of sauce and add plenty of vegetables.
Cooked lentil pasta Nutrition Facts
Selected: 100 g
160
KCAL / 100G
Carbs
26.5g
· 10% DV
Protein
8.5g
· 17% DV
Fat
2.5g
· 3% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 21% · Fat 14%
Cooked lentil pasta Vitamins & Minerals
Vitamins
Folate
145µg · 36% DV
B1
0.17mg · 14% DV
B5
0.55mg · 11% DV
B6
0.18mg · 11% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
145mg · 21% DV
Zinc
2mg · 18% DV
Iron
3mg · 17% DV
How Nutritious Is Cooked lentil pasta?
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.
Cooked lentil pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked lentil pasta
To burn the 160 calories in 100 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.
Is Cooked lentil pasta 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 lentil pasta Contain Allergens?
No known major allergens
Which Diets Is Cooked lentil pasta 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
Cooked lentil pasta Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.55g
POLYUNSATURATED
1.15g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Frequently Asked Questions About Cooked lentil pasta
Can cooked lentil pasta be reheated?
Yes, cooked lentil pasta can be reheated gently in a pan or microwave. Add a splash of water or sauce and heat just until steaming; prolonged heating can make its already-soft texture mushy.
How do you stop sauce from sliding off cooked lentil pasta?
Toss cooked lentil pasta with the sauce in a pan for a short time rather than pouring sauce over it on the plate. A thick, emulsified sauce clings better than a watery one.
Can cooked lentil pasta be used in a baked pasta dish?
Yes, cooked lentil pasta works in a baked pasta dish, but it needs less oven time than uncooked pasta. Combine it with enough sauce to prevent drying, then bake only until the center is hot.
Should you rinse cooked lentil pasta?
Usually, no: rinsing cooked lentil pasta removes surface starch that helps sauce cling. Rinse it briefly with cool water only when you are making a cold pasta salad and want to stop it cooking and cool it quickly.
Can cooked lentil pasta be used for meal prep?
Yes, cooked lentil pasta can be prepared ahead for meals. Store it promptly in a covered container and keep sauce separate if you want a firmer texture; combine and reheat portions when ready to eat.
Can cooked lentil pasta be eaten cold?
Yes, cooked lentil pasta can be eaten cold in a pasta salad. Let it cool, then toss it with a little dressing so the pieces stay separate; add delicate greens just before serving.
Why does cooked lentil pasta break apart?
Cooked lentil pasta usually breaks apart because it was boiled too long or handled roughly after cooking. Stir gently, avoid reheating it in a rolling boil, and mix it with sauce using a wide spoon.
Can cooked lentil pasta go in soup?
Yes, cooked lentil pasta can be stirred into soup near the end of cooking. It needs only enough time to warm through; simmering it for a long time can make the noodles disintegrate and thicken the broth.
Can cooked lentil pasta be frozen for later?
Yes, cooked lentil pasta freezes well enough for later meals, though thawed pasta may be softer. Freeze it in meal-sized airtight portions, then reheat it with a little water or sauce rather than boiling it again.
What vegetables go well with cooked lentil pasta?
Roasted peppers, zucchini, tomatoes, spinach, and mushrooms pair well with cooked lentil pasta. Cook the vegetables separately, then fold them through with olive oil or a sauce so the pasta is not crushed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.