Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥘
Green Lentil Pilaf Calories
High in protein and fiber, source of iron and folate, low fat
CALORIES
GI
POTASSIUM
FIBER
Green Lentil Pilaf Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
24.2g
· 72%
Protein
6.8g
· 20%
Fat
1.1g
· 8%
Fiber
5.2g
Green Lentil Pilaf Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
Folate
60µg · 15% DV
B6
0.21mg · 12% DV
B5
0.4mg · 8% DV
Minerals
Phosphorus
110mg · 16% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
Green Lentil Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Green Lentil Pilaf 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 Pilaf Contain Allergens?
No known major allergens
Which Diets Is Green Lentil Pilaf 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
Green Lentil Pilaf Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Foods Similar to Green Lentil Pilaf
Green Lentil Pilaf — Frequently Asked Questions
How can I cook green lentil pilaf without the lentils falling apart?
Cook the lentils separately until just tender, drain them, and fold them into the pilaf near the end. Excess water and vigorous stirring can make the lentils split and turn the dish mushy.
Why does green lentil pilaf become mushy?
Using too much liquid, overcooking the lentils, or stirring the pilaf immediately after cooking can produce a mushy texture. Letting it rest covered after cooking helps the grains and lentils set.
What goes well with green lentil pilaf?
Cacık-style yogurt with cucumber or a lemony salad adds freshness and balances the earthy lentils. Lemon-containing foods provide vitamin C, which helps the body absorb plant-based iron from lentils.
Is green lentil pilaf a good alternative to meat pilaf?
Lentils add plant protein and fiber and provide a different nutrient profile from meat. For a more complete meal, pair it with yogurt, or choose tahini salad or whole grains in a vegan meal.
Is green lentil pilaf better before or after a workout?
Because it provides both carbohydrates and protein, it can work well as part of a post-workout meal. Its fiber may feel heavy right before exercise for some people, so allow time for digestion or choose a smaller serving.
Will eating green lentil pilaf at night cause weight gain?
Eating it in the evening does not by itself cause weight gain; overall intake, portions, and long-term habits matter most. Its fiber-rich ingredients may help some people feel full for longer.
Can green lentil pilaf cause gas?
Yes. Lentils contain fermentable carbohydrates that can cause gas or bloating in sensitive people. Soaking lentils, discarding the cooking water, and gradually increasing portion size may improve tolerance.
How long does cooked green lentil pilaf keep in the fridge?
Cool it and refrigerate it in a covered container within two hours, then use it within 3 to 4 days. Reheat it until steaming hot and avoid repeatedly cooling and reheating the same batch.
Can green lentil pilaf be frozen?
Yes, cool it first and freeze it in airtight single-serving containers. For the best texture, use it within about 2 to 3 months, thaw in the refrigerator, and reheat only once.
Who should be cautious with green lentil pilaf?
People following medically prescribed potassium or protein restrictions for kidney disease, and those with lentil-sensitive irritable bowel syndrome, may need to limit portions or seek individualized advice. People with gout or elevated uric acid should also consider it within their overall eating pattern.
Have another question about Green Lentil Pilaf?
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.