Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Green Lentil and Cracked Wheat Salad Calories
A filling salad rich in plant protein, fiber, folate, and iron, made with green lentils and cracked wheat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Green Lentil and Cracked Wheat Salad (180 g) has 225 calories. That works out to 125 calories per 100 g. It contains 37.4 g of carbs, 9.7 g of protein, 4.7 g of fat and 8.5 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Green Lentil and Cracked Wheat Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
225
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
9.7g
· 19% DV
Fat
4.7g
· 6% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 17% · Fat 18%
Green Lentil and Cracked Wheat Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 225 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 8.5 g | 30% |
| Protein | 9.7 g | 19% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Green Lentil and Cracked Wheat Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 225 kcal |
| 1 tablespoon (chopped) | 15 g | 19 kcal |
| 4 tablespoon (chopped) | 60 g | 75 kcal |
| ½ cup (small) | 90 g | 113 kcal |
| 100 g | 100 g | 125 kcal |
| 1 serving (medium) | 150 g | 188 kcal |
| 1 serving (large) | 220 g | 275 kcal |
| 1 bottle (medium) | 250 g | 313 kcal |
| 1.5 cup (large) | 270 g | 338 kcal |
Calculated from 125 calories per 100 g.
Frequently Asked Questions About Green Lentil and Cracked Wheat Salad
How do you make Green Lentil and Cracked Wheat Salad?
Cook the green lentils and cracked wheat separately until tender but still holding their shape. Drain and cool them, then toss with chopped herbs, spring onion, olive oil, lemon juice, salt, and spices. Recipes vary, so adjust the seasoning to taste.
Is Green Lentil and Cracked Wheat Salad served warm or cold?
Green Lentil and Cracked Wheat Salad is usually served cold or at room temperature, much like a grain salad. Let the cooked lentils and wheat cool before adding fresh herbs and dressing, so the leaves stay bright and the mixture does not become soggy.
What dressing goes well with Green Lentil and Cracked Wheat Salad?
A lemon-and-olive-oil dressing suits Green Lentil and Cracked Wheat Salad particularly well. Whisk the two together with salt, black pepper, and optional cumin or sumac; add the dressing gradually so the grains absorb flavor without becoming wet.
Can I use bulgur instead of cracked wheat in Green Lentil and Cracked Wheat Salad?
Yes, bulgur can replace the cracked wheat in Green Lentil and Cracked Wheat Salad, but the texture and cooking method will change. Fine bulgur may only need soaking, while coarser bulgur usually needs simmering; follow its package directions and drain well.
How do you keep Green Lentil and Cracked Wheat Salad from turning mushy?
Cook the lentils and cracked wheat separately and stop cooking each as soon as it is tender. Drain them thoroughly, cool them before mixing, and fold in the dressing gently; overcooking and excess liquid are the main causes of a mushy salad.
Can Green Lentil and Cracked Wheat Salad be made ahead for lunch?
Yes, Green Lentil and Cracked Wheat Salad works well as a make-ahead lunch. Refrigerate it in a sealed container, and pack delicate herbs or extra lemon separately if you want a fresher taste and firmer texture when serving.
How long does Green Lentil and Cracked Wheat Salad last in the fridge?
Green Lentil and Cracked Wheat Salad generally keeps for up to three days in a covered container in the refrigerator. Chill it promptly rather than leaving it out, and discard it if its smell, appearance, or texture changes.
What can you serve with Green Lentil and Cracked Wheat Salad?
Serve Green Lentil and Cracked Wheat Salad with grilled vegetables, roasted chicken, fish, or a bowl of yogurt, depending on the meal. It can also stand on its own as a light lunch, with flatbread or fresh greens alongside.
Is Green Lentil and Cracked Wheat Salad a complete protein?
Green Lentil and Cracked Wheat Salad combines a legume with a grain, which broadens the range of amino acids in the meal. It should not automatically be described as a complete protein, but eating varied plant foods across the day helps cover protein needs.
Where does Green Lentil and Cracked Wheat Salad come from?
Green Lentil and Cracked Wheat Salad is a Turkish-style home salad built around familiar ingredients, but it does not have one universally fixed recipe or a clearly defined place of origin. Herbs, spices, and dressing vary from household to household.
Green Lentil and Cracked Wheat Salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Folate
99µg · 25% DV
B1
0.22mg · 18% DV
B6
0.27mg · 16% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.76mg · 33% DV
Phosphorus
155mg · 22% DV
Iron
3.33mg · 19% DV
Sodium
324mg · 14% DV
Potassium ⭐
369mg · 11% DV
Green Lentil and Cracked Wheat Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Lentil and Cracked Wheat Salad
To burn the 225 calories in 1 cup (medium) (180 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 Green Lentil and Cracked Wheat Salad?
Green Lentil and Cracked Wheat Salad brings cooked green lentils together with coarse cracked wheat, often called yarma in Turkish cooking. It can be dressed with olive oil and lemon and mixed with onion, parsley or other fresh herbs; home recipes vary. The lentils give the salad a hearty bite, while the wheat makes it more substantial.
In Turkey, it works as a light main meal or a side, and is easy to pack for a picnic or lunch. It is a filling plant-based dish with protein and fibre; a 100 g serving has 4.7 g of fibre. Add extra herbs and lemon for a brighter finish, or serve it alongside grilled vegetables.
How Nutritious Is Green Lentil and Cracked Wheat Salad?
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
Medium
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 Green Lentil and Cracked Wheat Salad 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 Cracked Wheat Salad Contain Allergens?
Contains these allergens:
Which Diets Is Green Lentil and Cracked Wheat Salad 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
Green Lentil and Cracked Wheat Salad Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.89g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
Compare Green Lentil and Cracked Wheat Salad
Foods Similar to Green Lentil and Cracked Wheat Salad
Have another question about Green Lentil and Cracked Wheat Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.