1 cup (medium) of Cooked red lentil pasta (140 g) has 196 calories. That works out to 140 calories per 100 g. It contains 35 g of carbs, 10.5 g of protein, 1.7 g of fat and 7 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Cooked red lentil pasta?

Cooked red lentil pasta is pasta made from red lentil flour, boiled until tender. It is a modern legume-based alternative rather than a traditional dish, and is often chosen in place of wheat pasta. Its texture is usually soft with a little bite, and its mild, earthy flavour works well with tomato sauce, olive oil, vegetables or herbs. Serve it warm as a main meal, or let it cool and toss it into a salad; both are familiar ways to use pasta across many English-speaking kitchens.

It brings more protein and fibre than many people expect from a pasta dish: per 100 g, it provides 7.5 g protein and 5 g fibre. For a lighter plate, pair it with plenty of vegetables and a simple sauce.

Cooked red lentil pasta Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

25g

· 9% DV

Protein

7.5g

· 15% DV

Fat

1.2g

· 2% DV

Fiber

· 18% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 21% · Fat 8%

Cooked red lentil pasta Vitamins & Minerals

Vitamins

Folate

90µg · 23% DV

0.12mg · 10% DV

Biotin

2.5µg · 8% DV

1.15mg · 7% DV

Minerals

Phosphorus

145mg · 21% DV

Zinc

2mg · 18% DV

Iron

2mg · 11% DV

Magnesium

35mg · 8% DV

How Nutritious Is Cooked red lentil pasta?

Nutrient density

High

78/ 100

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

62/ 100

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 red lentil pasta Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cooked red lentil pasta

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cooked red lentil pasta Processed?

NOVA 3

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 red lentil pasta Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cooked red lentil pasta 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 red lentil pasta Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.2g

POLYUNSATURATED

0.55g

⚖️

Omega 6:3 ratio 12.5:1

Above the ideal 4:1 (12.5:1).

Compare Cooked red lentil pasta

🍝vs🥣

Cooked red lentil pasta vs Green Lentils (Boiled)24 kcal more per 100 g

→🍝vs🌱

Cooked red lentil pasta vs Edamame19 kcal more per 100 g

→🍝vs🫘

Cooked red lentil pasta vs White Beans13 kcal more per 100 g

→🍝vs🍲

Cooked red lentil pasta vs Bean Stew with Meat20 kcal more per 100 g

→

Foods Similar to Cooked red lentil pasta

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Cooked red lentil pasta

Can you eat cooked red lentil pasta without heating it again?

Yes, cooked red lentil pasta can be eaten cold once it has been stored safely. Toss it into a salad or mix it with a dressing; if it has been left out for a long time, discard it rather than serving it.

How do you stop cooked red lentil pasta from sticking together?

Loosen cooked red lentil pasta with a little warm water and gently separate the strands or shapes with a fork. If you are storing it, a light coating of oil can help keep pieces from clumping.

Does cooked red lentil pasta taste like regular pasta?

No, cooked red lentil pasta does not taste exactly like wheat pasta. It has a mild lentil flavor and can feel denser or softer, so it pairs well with assertive sauces such as tomato, pesto, or garlic and herbs.

What sauce goes best with cooked red lentil pasta?

Tomato-based sauces, pesto, and roasted-vegetable sauces pair well with cooked red lentil pasta. Add the sauce gently, since the pasta can become soft if it is stirred vigorously or left simmering in the pan.

How do you reheat cooked red lentil pasta without making it mushy?

Reheat cooked red lentil pasta briefly with a splash of water, either in a covered pan or in the microwave. Avoid boiling it again: extra heat can make its already-cooked texture soft and prone to breaking.

How long does cooked red lentil pasta last in the fridge?

Cooked red lentil pasta keeps for a few days in the refrigerator when cooled promptly and stored in an airtight container. Throw it away if it has been left at room temperature for an extended period.

Can cooked red lentil pasta be frozen for meal prep?

Yes, cooked red lentil pasta can be frozen in airtight, meal-sized portions. Its texture may be softer after thawing, so it works especially well in saucy dishes; reheat it thoroughly before eating.

Why does cooked red lentil pasta break apart?

Cooked red lentil pasta can break apart when it is overcooked, stirred roughly, or heated repeatedly. Handle it gently and add it near the end of cooking when combining it with a hot sauce or other ingredients.

Can you add cooked red lentil pasta to soup?

Yes, cooked red lentil pasta can be added to soup, but stir it in near the end and heat it just until warm. If it simmers in broth for too long, it may soften further and absorb liquid.

Does cooked red lentil pasta cause bloating?

It can cause gas or bloating in some people because lentils contain fermentable carbohydrates. Try a smaller serving first; if symptoms are persistent or severe, discuss them with a healthcare professional.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026