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Green lentil salad with greens Calories
High in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Green lentil salad with greens (180 g) has 238 calories. That works out to 132 calories per 100 g. It contains 35.1 g of carbs, 13.5 g of protein, 5.9 g of fat and 13.1 g of fiber. Its 136.8 µg of Vitamin K covers 114% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Green lentil salad with greens Nutrition Facts
Selected: 1 cup (chopped) · 180 g
238
KCAL / 180G
Carbs
35.1g
· 13% DV
Protein
13.5g
· 27% DV
Fat
5.9g
· 8% DV
Fiber
13.1g
· 47% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 22% · Fat 21%
Green lentil salad with greens nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 35.1 g | 13% |
| Fiber | 13.1 g | 47% |
| Protein | 13.5 g | 27% |
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.
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How Many Calories in 1 Cup of Chopped Green lentil salad with greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 238 kcal |
| 1 tablespoon (chopped) | 18 g | 24 kcal |
| ½ cup (chopped) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (small) | 120 g | 158 kcal |
| 1 serving (medium) | 180 g | 238 kcal |
| 1 pack (medium) | 250 g | 330 kcal |
| 1 serving (large) | 270 g | 356 kcal |
| 1 serving (extra large) | 350 g | 462 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Green lentil salad with greens
How do you make green lentil salad with greens?
Green lentil salad with greens is made by combining cooked, cooled lentils with chopped greens and a tangy dressing. Parsley, spring onions, lemon juice, and olive oil work well. Add delicate greens shortly before serving so they stay fresh rather than wilted.
How do you keep green lentils from going mushy in green lentil salad with greens?
Cook the lentils just until tender, then drain them promptly; overcooking makes green lentil salad with greens soft and pasty. Check the pot near the end of cooking, and let the drained lentils cool before tossing them with herbs or dressing.
Can you use canned lentils for green lentil salad with greens?
Yes, canned lentils work in green lentil salad with greens and save cooking time. Drain and rinse them well, then let them dry so excess liquid does not dilute the dressing. Fold them gently into the greens to keep the lentils intact.
What dressing goes best with green lentil salad with greens?
A lemon-and-olive-oil dressing is a classic choice for green lentil salad with greens. Mustard, vinegar, or a little garlic can add extra tang and depth. Dress the lentils first, then add the greens so they do not become soggy.
Can you make green lentil salad with greens without cooking the lentils?
No, dried lentils must be cooked before they go into green lentil salad with greens. Raw lentils are hard and unsuitable to eat. If you want to skip cooking, use ready-to-eat canned or vacuum-packed lentils and drain them first.
Can green lentil salad with greens be frozen?
It is better not to freeze assembled green lentil salad with greens: thawing can leave the greens limp and watery. You can freeze plain cooked lentils separately, then thaw them in the refrigerator and mix with fresh greens and dressing when ready to serve.
Can you add feta to green lentil salad with greens?
Yes, crumbled feta is a popular addition to green lentil salad with greens, bringing a salty, creamy contrast to the earthy lentils. Add it just before serving and taste the dressing first, since the cheese can make extra salt unnecessary.
Is green lentil salad with greens filling enough for lunch?
Yes, green lentil salad with greens can make a satisfying lunch because lentils provide both plant protein and fiber. For a more substantial meal, serve it with whole-grain bread or add a cooked grain, roasted vegetables, or a protein topping.
Should you dress green lentil salad with greens ahead of time?
Dress the lentils ahead if you want their flavor to develop, but wait to add tender greens until serving. In green lentil salad with greens, early dressing can make leafy herbs and greens wilt and release water.
What can replace parsley in green lentil salad with greens?
Cilantro, dill, mint, or a mix of tender greens can replace parsley in green lentil salad with greens. Choose herbs that suit the dressing: mint pairs well with lemon, while dill gives the salad a fresher, more aromatic taste.
Green lentil salad with greens Vitamins & Minerals
Vitamins
Vitamin K
136.8µg · 114% DV
Folate
207µg · 52% DV
B1
0.29mg · 24% DV
B6
0.32mg · 19% DV
Minerals
Copper
0.5mg · 56% DV
Manganese
1.01mg · 44% DV
Phosphorus
256mg · 37% DV
Iron
4.41mg · 25% DV
Potassium ⭐
572mg · 17% DV
Sodium
324mg · 14% DV
Green lentil salad with greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green lentil salad with greens
To burn the 238 calories in 1 cup (chopped) (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 salad with greens?
Green lentil salad with greens combines cooked green lentils with fresh leafy vegetables and herbs. It is an easy, home-style dish rather than a recipe tied to one precise origin; a simple dressing of lemon and olive oil suits the lentils’ gently earthy flavour and keeps the greens fresh-tasting.
Serve it as a light lunch, a side for grilled vegetables or fish, or part of a spread. It travels well for packed lunches, and a short rest after dressing helps the flavours come together. The lentils make it a filling source of plant protein, while the greens and lentils contribute fibre: a 100 g portion has 7.3 g. For a lighter version, use the oil sparingly and add extra greens.
How Nutritious Is Green lentil salad with greens?
Nutrient density
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
High
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 salad with greens 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 with greens Contain Allergens?
No known major allergens
Which Diets Is Green lentil salad with greens 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
Green lentil salad with greens Fat Profile
SATURATED
0.76g
MONOUNSATURATED
3.1g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.