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Green Lentil and Beet Yogurt Calories
Source of protein, fiber, and folate
CALORIES
GI
POTASSIUM
FIBER
Green Lentil and Beet Yogurt Nutrition Facts
Selected: 100 g
121
KCAL / 100G
Carbs
17.1g
· 57%
Protein
6.2g
· 21%
Fat
3g
· 22%
Fiber
4.2g
Green Lentil and Beet Yogurt Vitamins & Minerals
Vitamins
Folate
65µg · 16% DV
B2
0.16mg · 12% DV
B1
0.12mg · 10% DV
B6
0.16mg · 9% DV
Minerals
Phosphorus
126mg · 18% DV
Iron
2mg · 11% DV
Calcium
96mg · 10% DV
Zinc
1mg · 9% DV
Green Lentil and Beet Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Lentil and Beet Yogurt 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 Green Lentil and Beet Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Green Lentil and Beet Yogurt Good For?
Vegan
— Not 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
Green Lentil and Beet Yogurt Fat Profile
SATURATED
1.55g
MONOUNSATURATED
0.82g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Green Lentil and Beet Yogurt
Green Lentil and Beet Yogurt — Frequently Asked Questions
Is green lentil and beet yogurt better as a main dish or a side?
It works well as either, depending on portion size and what you serve with it. On its own it is a light meal, while bread, grains, or a salad can turn it into a more filling plate.
Is it better before or after a workout?
It can work well 1-2 hours before exercise as a light meal. After training, pairing it with an extra protein source or a whole-grain side may make it more recovery-friendly.
Why does green lentil and beet yogurt sometimes become watery?
Yogurt naturally releases whey over time, and beet can add extra moisture. Using thicker yogurt, draining the beet well, and mixing shortly before serving helps keep it creamy.
Can I make it ahead and store it in the fridge?
Yes, it can be kept refrigerated in a sealed container for a short time. For the best texture, store the lentils and beet separately from the yogurt and combine closer to serving.
Can it be frozen?
Freezing is usually not ideal. Yogurt often separates after thawing, which can leave the dish grainy or watery.
What foods pair well with green lentil and beet yogurt?
It goes well with whole-grain bread, fresh herbs, olive oil, walnuts, or a simple salad. These pairings complement the earthy and tangy flavors while making the meal feel more complete.
Is the combination of beet and yogurt hard to digest?
Not for most people. However, anyone sensitive to dairy may notice bloating from the yogurt, and lentils can also cause discomfort in people who are not used to legumes.
How is it different from hummus?
Hummus is usually denser, richer, and built around chickpeas and tahini, while this dish tastes lighter and tangier because of the yogurt. The lentils also give it a more distinct, textured bite.
Is it okay to eat at night?
Yes, it can be a good evening option if you want something lighter than a hot, heavy meal. If dairy tends to bother you late in the day, a smaller portion may be more comfortable.
Who should be careful with this dish?
People with a dairy allergy or lactose sensitivity should be cautious because it contains yogurt. Those who are sensitive to legumes may also want to start with a smaller serving to see how they tolerate it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.