1 serving (medium) of Green Lentil Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27.8 g of carbs, 10.2 g of protein, 2.6 g of fat and 8.7 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.

What is Green Lentil Salad?

Green Lentil Salad is made with cooked green lentils tossed with fresh ingredients such as parsley, tomato and red onion. It is a familiar home-style preparation in Turkey and fits naturally into the wider Mediterranean tradition of lentil and vegetable salads; recipes vary from kitchen to kitchen. A simple dressing of lemon juice and olive oil lets the lentils and herbs shine.

The lentils should be tender but still hold their shape, giving the salad a pleasantly substantial texture, with freshness from the herbs and a little bite from the onion. Serve it as a light lunch, a side for grilled vegetables or meat, or part of a mezze-style spread. It offers plant protein and fibre, so it can be satisfying on its own; for a lighter dressing, use less oil and more lemon.

Green Lentil Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

6.8g

· 14% DV

Fat

1.7g

· 2% DV

Fiber

5.8g

· 21% DV

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

Calories come from: Carbs 64% · Protein 23% · Fat 13%

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Green Lentil Salad Vitamins & Minerals

Vitamins

0.22mg · 18% DV

Vitamin K

22µg · 18% DV

Folate

52µg · 13% DV

0.16mg · 9% DV

Minerals

Phosphorus

110mg · 16% DV

Iron

2mg · 11% DV

Potassium ⭐

310mg · 9% DV

Copper

0mg · 0% DV

Manganese

0mg · 0% DV

How Nutritious Is Green Lentil Salad?

Nutrient density

Very high

80/ 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

67/ 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.

Green Lentil Salad 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 Green Lentil Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Green Lentil 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 Salad 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 Green Lentil Salad 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 Salad Fat Profile

SATURATED

0.22g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.26g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Green Lentil Salad

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Green Lentil Salad vs White Beans7 kcal fewer per 100 g

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Green Lentil Salad vs Bean Stew with MeatSame calories per 100 g

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Foods Similar to Green Lentil Salad

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

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120 kcal

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75 kcal

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Roasted Chickpeas

380 kcal

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Lentil meatballs

145 kcal

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Hummus

166 kcal

Frequently Asked Questions About Green Lentil Salad

How do you make Green Lentil Salad?

Green Lentil Salad is made by tossing cooked, cooled green lentils with chopped vegetables, herbs, and a dressing. A simple version uses parsley, red onion, tomato, olive oil, and lemon juice; season it just before serving.

Which lentils are best for Green Lentil Salad?

Whole green lentils are best for Green Lentil Salad because they hold their shape when cooked. Avoid red split lentils, which soften quickly and are more likely to turn the salad into a mash.

Can you use canned lentils in Green Lentil Salad?

Yes, canned lentils work in Green Lentil Salad. Drain and rinse them well, then let them dry so extra liquid does not water down the dressing. Fold them gently with the vegetables to keep the lentils intact.

What dressing goes well with Green Lentil Salad?

A lemon-and-olive-oil dressing works especially well with Green Lentil Salad. Dijon mustard, red-wine vinegar, or a little garlic can add more flavor; start with a modest amount so the dressing does not overwhelm the lentils and herbs.

Can Green Lentil Salad be made ahead?

Yes, Green Lentil Salad can be made ahead and kept chilled until mealtime. For the freshest texture, store delicate herbs separately and mix them in shortly before serving; toss the salad again so the dressing is evenly distributed.

How do you keep lentils from getting mushy in Green Lentil Salad?

Cook the lentils only until tender, not until their skins split, and drain them promptly. Let them cool before mixing, and use a gentle folding motion rather than stirring vigorously; overcooked lentils are difficult to keep whole.

Should Green Lentil Salad be served warm or cold?

Green Lentil Salad is commonly served chilled or at room temperature, but it can also be served slightly warm. Let freshly cooked lentils cool a little before adding herbs and dressing, so the greens stay fresh rather than wilting.

How long does Green Lentil Salad last in the fridge?

Green Lentil Salad keeps for about 3–4 days in a sealed container in the refrigerator. The lentils remain edible, though fresh tomato and herbs can soften or release liquid over time; discard the salad if it has been left out for hours.

What can you serve with Green Lentil Salad?

Green Lentil Salad pairs well with grilled vegetables, roasted chicken or fish, and crusty bread. It can also stand alone as a light lunch; add cucumber, feta, or toasted nuts when you want a more substantial version.

Is Green Lentil Salad a good choice for blood sugar management?

Green Lentil Salad can be a useful option because lentils provide fiber and plant protein, which can slow digestion compared with many refined-carb sides. Portion size and the rest of the meal still matter, so follow your clinician’s advice if you manage diabetes.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026