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Lentil and pea salad Calories
A salad made with cooked lentils and peas, rich 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 (medium) of Lentil and pea salad (180 g) has 191 calories. That works out to 106 calories per 100 g. It contains 33.1 g of carbs, 12.8 g of protein, 0.9 g of fat and 12.2 g of fiber. Its 0.5 mg of Copper covers 50% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Lentil and pea salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
191
KCAL / 180G
Carbs
33.1g
· 12% DV
Protein
12.8g
· 26% DV
Fat
0.9g
· 1% DV
Fiber
12.2g
· 44% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 27% · Fat 4%
Lentil and pea salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 191 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 12.2 g | 44% |
| Protein | 12.8 g | 26% |
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 Lentil and pea salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 191 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 2 tablespoon (medium) | 30 g | 32 kcal |
| ½ cup (half) | 90 g | 95 kcal |
| 100 g | 100 g | 106 kcal |
| 1 serving (small) | 150 g | 159 kcal |
| 1 serving (large) | 220 g | 233 kcal |
| 1 bottle (large) | 300 g | 318 kcal |
| 1 bottle (extra large) | 450 g | 477 kcal |
Calculated from 106 calories per 100 g.
Frequently Asked Questions About Lentil and pea salad
How do you make lentil and pea salad?
To make lentil and pea salad, cook the lentils until tender but still intact, then cool them and combine with cooked peas, chopped herbs, and a lemon-and-olive-oil dressing. Fold everything together gently so the lentils keep their shape.
What ingredients go in lentil and pea salad?
Lentil and pea salad commonly includes cooked lentils, peas, fresh herbs, and a tangy dressing. Red onion, cucumber, feta, or mustard can add extra flavor, but add juicy vegetables shortly before serving so they do not water down the salad.
Which lentils are best for lentil and pea salad?
Green or brown lentils work best in lentil and pea salad because they hold their shape after cooking. Red lentils tend to soften and break apart, making the salad more like a mash, so use them only if you prefer a softer texture.
Can you make lentil and pea salad ahead of time?
Yes, lentil and pea salad can be made ahead. Cook and cool the lentils and peas, then refrigerate them in a covered container; mix in delicate herbs and dressing closer to serving for a fresher texture.
How long does lentil and pea salad last in the fridge?
Lentil and pea salad keeps for about three days in the refrigerator when stored in a sealed container. Refrigerate it promptly, and discard it if it develops an unusual smell, slimy texture, or visible mold.
Can you freeze lentil and pea salad?
You can freeze lentil and pea salad, but thawed peas may turn soft and the dressing can separate. For better texture, freeze the cooked lentils and peas without fresh herbs or dressing, thaw them in the refrigerator, then dress the salad before serving.
What dressing goes well with lentil and pea salad?
A lemon and olive oil dressing is a simple match for lentil and pea salad because its acidity brightens the earthy lentils and sweet peas. Dijon mustard, chopped garlic, or a little vinegar can add more sharpness without overpowering the ingredients.
Is lentil and pea salad served warm or cold?
Lentil and pea salad is usually served chilled or at room temperature, though it can also be served slightly warm. Let the cooked ingredients cool before adding herbs and dressing if you want the greens to stay fresh.
What can you serve with lentil and pea salad?
Lentil and pea salad works as a side for grilled vegetables, fish, or roasted chicken, and it can also be served with bread as a light meal. Add leafy greens or crunchy vegetables when you want a fresher contrast.
Is lentil and pea salad good for weight loss?
Lentil and pea salad can support a filling meal because its legumes provide fiber and plant protein. It does not cause weight loss on its own; dressing portions and what you eat alongside it also affect the meal’s overall energy.
Lentil and pea salad Vitamins & Minerals
Vitamins
Folate
180µg · 45% DV
Vitamin K
36µg · 30% DV
B1
0.31mg · 26% DV
B5
0.9mg · 18% DV
Minerals
Copper
0.45mg · 50% DV
Manganese
0.81mg · 35% DV
Phosphorus
216mg · 31% DV
Zinc
2.43mg · 22% DV
Potassium ⭐
504mg · 15% DV
Sodium
7.2mg · 0% DV
Lentil and pea salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil and pea salad
To burn the 191 calories in 1 cup (medium) (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 Lentil and pea salad?
Lentil and pea salad brings cooked lentils and peas together, often with chopped vegetables or fresh herbs and a simple dressing. Lemon and olive oil are natural choices, though the exact mix varies from kitchen to kitchen. The legumes give it a hearty, softly textured base, while peas add a little sweetness.
It works as a light lunch, a side dish, or part of a spread alongside grilled vegetables, bread, or other salads. Across the Mediterranean and beyond, versions like this are easy to adapt with whatever herbs are on hand. The combination provides fibre and plant protein; add leafy greens and extra lemon for a fresher, lighter plate.
How Nutritious Is Lentil and pea salad?
Nutrient density
Very 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 Lentil and pea 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 Lentil and pea salad Contain Allergens?
No known major allergens
Which Diets Is Lentil and pea salad 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
Lentil and pea salad Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.