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Red Lentil Pasta Calories
High in protein and fiber, gluten-free pasta alternative
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Red Lentil Pasta has 340 calories. It contains 56 g of carbs, 25 g of protein, 2.5 g of fat and 7.5 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
What is Red Lentil Pasta?
Red Lentil Pasta is made from red lentil flour, shaped into familiar pasta forms such as short ridged pieces. It offers a legume-based alternative to wheat pasta rather than a traditional regional dish, and cooks much like other dried pasta; follow the packet directions, as timing can vary by brand.
Its earthy, mildly nutty flavour works well with tomato or olive-oil sauces, roasted vegetables, herbs and greens. The lentils make it notably rich in protein and fibre, with 25 g of protein per 100 g. Serve it as a filling main or add a crisp salad for balance; if you need to avoid gluten, check the package for cross-contact information as well as ingredients.
Red Lentil Pasta Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
56g
· 20% DV
Protein
25g
· 50% DV
Fat
2.5g
· 3% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 29% · Fat 6%
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Red Lentil Pasta Vitamins & Minerals
Vitamins
Folate
180µg · 45% DV
B1
0.45mg · 38% DV
B6
0.45mg · 26% DV
B5
1.2mg · 24% DV
Minerals
Phosphorus
320mg · 46% DV
Manganese
1mg · 43% DV
Iron
6mg · 33% DV
Potassium ⭐
800mg · 24% DV
Copper
0mg · 0% DV
How Nutritious Is Red Lentil Pasta?
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.
Red Lentil Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Lentil Pasta
To burn the 340 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 Red Lentil Pasta 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 Red Lentil Pasta Contain Allergens?
No known major allergens
Which Diets Is Red Lentil Pasta 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
Red Lentil Pasta Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Frequently Asked Questions About Red Lentil Pasta
What is Red Lentil Pasta made from?
Red Lentil Pasta is usually made from red lentil flour, sometimes with water or other ingredients. Recipes vary by product, so the ingredient list on the package tells you exactly what is in that particular pasta.
How long does Red Lentil Pasta take to cook?
Red Lentil Pasta usually cooks faster than many dried wheat pastas, but the exact time varies by shape and brand. Follow the package directions and taste a piece near the end so you can drain it before it turns soft.
Does Red Lentil Pasta taste like lentils?
Yes, Red Lentil Pasta has a mild, recognizable legume flavor, although it is not as strong as a bowl of cooked lentils. Tomato, garlic, herbs, and other assertive sauces complement its earthy taste.
Is Red Lentil Pasta a one-for-one substitute for wheat pasta in recipes?
Red Lentil Pasta can replace wheat pasta in many recipes, but the result will not be identical. It has a more delicate texture and can break if overcooked or stirred roughly, so check it early and fold in the sauce gently.
Why does Red Lentil Pasta turn mushy?
Red Lentil Pasta turns mushy when it is cooked too long because its structure softens quickly. Start checking it before the package’s suggested cooking time is up, then drain it promptly once it reaches the texture you want.
What sauces go well with Red Lentil Pasta?
Tomato, pesto, garlic-and-oil, and herb-based sauces all work well with Red Lentil Pasta. A sauce that clings helps balance its earthy flavor; toss gently after draining to keep the pasta pieces intact.
Should you rinse Red Lentil Pasta after cooking?
Usually, you should not rinse Red Lentil Pasta after cooking because rinsing washes away the surface starch that helps sauce cling. Rinsing is useful when you want to cool it quickly for a cold pasta salad.
Why does Red Lentil Pasta make the cooking water foamy?
Red Lentil Pasta can release starch and protein into the water, creating foam as it boils. Use a roomy pot and keep the water at a steady, moderate boil to reduce the chance of it bubbling over.
How is Red Lentil Pasta different from chickpea pasta?
Red Lentil Pasta is made primarily from red lentils, while chickpea pasta is made from chickpeas. Both have a legume flavor, but their taste and texture differ; try each with the same sauce to see which you prefer.
How should you store leftover Red Lentil Pasta?
Store leftover Red Lentil Pasta in a covered container in the refrigerator and use it within a few days. Reheat it gently with a splash of water or sauce, since vigorous stirring can break the softened pieces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.