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Green salad with lentils Calories
Plant-based protein and fiber, low fat, rich in vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Green salad with lentils (180 g) has 162 calories. That works out to 90 calories per 100 g. It contains 24.3 g of carbs, 7.6 g of protein, 2.2 g of fat and 6.7 g of fiber. Its 135 µg of Vitamin K covers 113% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Green salad with lentils?
Green salad with lentils brings crisp leafy greens together with tender cooked lentils. There is no single standard recipe or specific place of origin: it is an adaptable salad made in home kitchens, with the leaves and dressing varying by season and preference.
The fresh crunch of the greens contrasts with the lentils’ soft texture and gently earthy flavour. Serve it as a light lunch, alongside soup or a main course, or as part of a larger spread. Lentils contribute plant-based protein and fibre, while the salad itself is relatively low in fat unless the dressing adds more. For a lighter bowl, dress it with lemon and a modest drizzle of olive oil; add bread or another side when you want a more substantial meal.
Green salad with lentils Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
13.5g
· 5% DV
Protein
4.2g
· 8% DV
Fat
1.2g
· 2% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 21% · Fat 13%
Green salad with lentils Vitamins & Minerals
Vitamins
Vitamin K
75µg · 63% DV
Vitamin C
18mg · 20% DV
Folate
55µg · 14% DV
Vitamin A
120µg · 13% DV
Minerals
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
Potassium ⭐
310mg · 9% DV
How Nutritious Is Green salad with lentils?
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
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.
Green salad with lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad with lentils
To burn the 90 calories in 100 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.
Is Green salad with lentils 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 salad with lentils Contain Allergens?
No known major allergens
Which Diets Is Green salad with lentils 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 salad with lentils Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
Compare Green salad with lentils
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Frequently Asked Questions About Green salad with lentils
How do you make green salad with lentils?
Make green salad with lentils by tossing cooked, cooled lentils with washed and dried salad leaves. Add a simple dressing of olive oil, lemon juice, salt, and pepper just before serving so the leaves stay crisp.
Which lentils are best for green salad with lentils?
Green or brown lentils work well in green salad with lentils because they hold their shape after cooking. Cook them until tender but not mushy, drain them thoroughly, and let them cool before mixing them with the leaves.
What dressing goes well with green salad with lentils?
A lemon-and-olive-oil dressing goes well with green salad with lentils. For more flavor, whisk in mustard, garlic, or chopped herbs; dress the salad shortly before serving to keep the greens from wilting.
Can you make green salad with lentils ahead of time?
Yes, you can prepare the lentils and dressing for green salad with lentils ahead of time. Keep the washed, thoroughly dried leaves separate and toss everything together just before serving for a fresher texture.
Can you use canned lentils in green salad with lentils?
Yes, canned lentils work in green salad with lentils. Drain and rinse them well, then pat them dry before adding them; removing the extra liquid helps keep the dressing from becoming watery.
What should you serve with green salad with lentils?
Green salad with lentils pairs well with grilled vegetables, roasted chicken, or fish. Serve it with soup or crusty bread for a simple meal, or alongside a main dish as a fresh, substantial side.
Which greens work best in green salad with lentils?
Tender lettuce, baby spinach, arugula, and mixed salad leaves all work in green salad with lentils. Arugula adds a peppery bite, while milder lettuce lets the lentils and dressing stand out.
Is green salad with lentils filling enough for lunch?
Yes, green salad with lentils can make a satisfying light lunch because it combines lentils with leafy greens. Add whole-grain bread or another protein-rich topping if you want a more substantial meal.
Does green salad with lentils help with weight loss?
Green salad with lentils can support fullness as part of a weight-loss eating plan, thanks to its lentils and greens. It does not cause weight loss on its own, and generous amounts of oil or rich toppings add energy.
How long does leftover green salad with lentils keep?
Store leftover green salad with lentils in a sealed container in the refrigerator and eat it promptly. Dressed leaves soften as they sit, so keep the dressing separate when possible and discard the salad if its smell or appearance changes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.