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Green Lentil Vegan Meatballs Calories
Plant protein and fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Green Lentil Vegan Meatballs (90 g) has 157 calories. That works out to 174 calories per 100 g. It contains 24.7 g of carbs, 8.2 g of protein, 3.2 g of fat and 7.3 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Green Lentil Vegan Meatballs Nutrition Facts
Selected: 3 piece (medium) · 90 g
157
KCAL / 90G
Carbs
24.7g
· 9% DV
Protein
8.2g
· 16% DV
Fat
3.2g
· 4% DV
Fiber
7.3g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 20% · Fat 18%
Green Lentil Vegan Meatballs nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 157 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 257 mg | 11% |
| Total carbohydrate | 24.7 g | 9% |
| Fiber | 7.3 g | 26% |
| Protein | 8.2 g | 16% |
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 3 Pieces of Green Lentil Vegan Meatballs?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 157 kcal |
| 1 piece (mini) | 25 g | 44 kcal |
| 1 ounce (small) | 28.4 g | 49 kcal |
| 2 piece (small) | 50 g | 87 kcal |
| 100 g | 100 g | 174 kcal |
| 4 piece (large) | 120 g | 209 kcal |
| 1 serving (medium) | 150 g | 261 kcal |
| 1 cup (chopped) | 160 g | 278 kcal |
| 6 piece (extra large) | 180 g | 313 kcal |
Calculated from 174 calories per 100 g.
Frequently Asked Questions About Green Lentil Vegan Meatballs
What are Green Lentil Vegan Meatballs made of?
Green Lentil Vegan Meatballs are usually made with cooked green lentils, onion, herbs or spices, and a binder such as oats or breadcrumbs. Recipes vary, so check the specific recipe for additions like garlic, vegetables, or grains.
How do you stop Green Lentil Vegan Meatballs from falling apart?
To keep Green Lentil Vegan Meatballs together, drain the cooked lentils thoroughly and let the mixture rest before shaping. If it still feels wet, mix in a little oat flour or breadcrumbs; avoid adding too much, which can make the texture dry.
Can you make Green Lentil Vegan Meatballs with canned lentils?
Yes, canned lentils work for Green Lentil Vegan Meatballs. Drain and rinse them well, then pat them dry before mashing or mixing them into the other ingredients. Because canned lentils can be soft, add the binder gradually and avoid overmixing.
Do Green Lentil Vegan Meatballs taste like meat?
No, Green Lentil Vegan Meatballs do not taste exactly like meat; they have an earthy lentil flavor with the taste of the herbs and seasonings in the mixture. Browning them well adds a savory, crisp exterior.
Can Green Lentil Vegan Meatballs be baked instead of fried?
Yes, Green Lentil Vegan Meatballs can be baked instead of fried. Arrange them on a lined baking tray and lightly brush or spray them with oil so the outside browns. Turn them partway through baking for more even color.
What should you serve with Green Lentil Vegan Meatballs?
Green Lentil Vegan Meatballs go well with rice, roasted vegetables, salad, or pasta. For a quick meal, serve them in pita or a wrap with greens and a lemon-tahini sauce; tomato-based sauces also pair well with their earthy flavor.
Can you freeze Green Lentil Vegan Meatballs?
Yes, Green Lentil Vegan Meatballs freeze well. Cool them completely, freeze them in a single layer, then transfer them to a sealed container. Thaw them in the refrigerator and reheat in the oven or a pan to help restore their browned exterior.
How should you reheat Green Lentil Vegan Meatballs without drying them out?
Reheat Green Lentil Vegan Meatballs in a covered pan over low heat with a splash of water or sauce, or warm them in the oven covered with foil. Avoid prolonged high heat, which can dry out the lentil mixture.
Can you use red lentils instead of green lentils in Green Lentil Vegan Meatballs?
Yes, but red lentils soften and break down more than green lentils, so the meatballs may have a softer texture. Cook them until just tender, drain them very well, and add the binder gradually until the mixture is easy to shape.
Are Green Lentil Vegan Meatballs good for meal prep?
Yes, Green Lentil Vegan Meatballs are practical for meal prep because they can be cooked ahead and used in salads, bowls, wraps, or pasta meals. Store them in a covered container in the refrigerator and add sauces shortly before serving.
Green Lentil Vegan Meatballs Vitamins & Minerals
Vitamins
Folate
94.5µg · 24% DV
B1
0.15mg · 13% DV
B6
0.2mg · 12% DV
B5
0.47mg · 9% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.5mg · 22% DV
Phosphorus
140mg · 20% DV
Iron
2.84mg · 16% DV
Sodium
257mg · 11% DV
Potassium ⭐
281mg · 8% DV
Green Lentil Vegan Meatballs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Lentil Vegan Meatballs
To burn the 157 calories in 3 piece (medium) (90 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 Vegan Meatballs?
Green Lentil Vegan Meatballs are made by combining cooked green lentils with seasonings, onion and a binder such as bulgur, then shaping the mixture into rounds or patties. They are a plant-based, Turkish-style take on lentil köfte; recipes vary in their seasonings and whether the köfte are baked, pan-cooked or served without further cooking.
Expect a tender, hearty centre and a savoury, spiced flavour. In Turkey, they may be served with fresh greens, salad and lemon as part of a light meal; they also work well in a wrap or grain bowl. Lentils bring both plant protein and fibre, with 8.1 g of fibre per 100 g. For a lighter plate, bake the köfte and pair them with plenty of crisp vegetables.
How Nutritious Is Green Lentil Vegan Meatballs?
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 Vegan Meatballs 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 Vegan Meatballs Contain Allergens?
No known major allergens
Which Diets Is Green Lentil Vegan Meatballs 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 Vegan Meatballs Fat Profile
SATURATED
0.41g
MONOUNSATURATED
1.24g
POLYUNSATURATED
0.91g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.