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Lentil canapé Calories
Source of plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Lentil canapé (60 g) has 102 calories. That works out to 170 calories per 100 g. It contains 14.5 g of carbs, 4.3 g of protein, 3.1 g of fat and 3.5 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Lentil canapé Nutrition Facts
Selected: 2 piece (medium) · 60 g
102
KCAL / 60G
Carbs
14.5g
· 5% DV
Protein
4.3g
· 9% DV
Fat
3.1g
· 4% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 17% · Fat 27%
Lentil canapé nutrition facts table · 2 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 14.5 g | 5% |
| Fiber | 3.5 g | 13% |
| Protein | 4.3 g | 9% |
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 2 Pieces of Lentil canapé?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 60 g | 102 kcal |
| 1 piece (mini) | 25 g | 43 kcal |
| 1 piece (small) | 30 g | 51 kcal |
| 1 serving (medium) | 75 g | 128 kcal |
| 3 piece (large) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 4 piece (extra large) | 120 g | 204 kcal |
| 1 cup (chopped) | 150 g | 255 kcal |
| 6 piece (jumbo) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Lentil canapé
What is a lentil canapé?
A lentil canapé is a small bread or cracker topped with seasoned lentils, often mashed into a spread. It is served as a finger food or appetizer and can be finished with herbs, olives, or vegetables.
How do you make lentil canapé?
To make lentil canapé, cook lentils until tender, drain them well, and mash them with olive oil and seasonings. Spread the mixture on small pieces of bread or crackers, then add a garnish just before serving.
Which lentils are best for lentil canapé?
Red lentils are a good choice for lentil canapé because they soften readily and mash into a smooth spread. Use cooked green or brown lentils instead if you want a more textured topping with visible whole lentils.
What do you serve with lentil canapé?
Serve lentil canapé as an appetizer alongside olives, cut vegetables, or other small bites. It also works well on a party platter; offer lemon wedges or fresh herbs so guests can add a bright finish.
How do you keep lentil canapé from getting soggy?
Assemble lentil canapé shortly before serving because moisture from the topping gradually softens the bread. Toasting the bread first helps it stay firmer, and keeping the lentil spread separate until serving preserves the best texture.
Can you make lentil canapé ahead of time?
Yes, you can make the lentil topping for lentil canapé ahead and refrigerate it in a covered container. Keep the bread separate and assemble the canapés shortly before serving so the bases do not turn soft.
What toppings go well on lentil canapé?
Fresh herbs, olives, roasted peppers, and finely chopped vegetables all work well on lentil canapé. Add toppings shortly before serving; juicy ingredients can make the bread soggy if they sit on it for too long.
How is lentil canapé different from lentil dip?
Lentil canapé is a bite-sized serving of lentil topping on bread or a cracker, while lentil dip is served in a bowl for dipping. The lentil mixture can be similar, but the presentation and base are different.
How long does lentil canapé keep in the refrigerator?
Assembled lentil canapé is best eaten fresh, but it can be refrigerated in a covered container for up to 2 days. The bread may soften, so store the topping separately from the bread when possible.
Can you freeze lentil canapé?
Freezing assembled lentil canapé is not recommended because the bread can become soggy and crumbly after thawing. You can freeze the lentil topping separately, thaw it in the refrigerator, stir it well, and serve it on fresh bread.
Lentil canapé Vitamins & Minerals
Vitamins
Folate
46.8µg · 12% DV
B1
0.1mg · 8% DV
B6
0.13mg · 8% DV
B5
0.25mg · 5% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.29mg · 13% DV
Phosphorus
73mg · 10% DV
Selenium
4.92µg · 9% DV
Sodium
171mg · 7% DV
Potassium ⭐
177mg · 5% DV
Lentil canapé Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil canapé
To burn the 102 calories in 2 piece (medium) (60 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 canapé?
A lentil canapé is a small piece of bread or toast topped with cooked lentils, often mashed or seasoned into a spread. The topping can be smooth or chunky, and recipes vary with the herbs and spices on hand. It takes the canapé’s bite-size format and pairs it with the earthy flavour of lentils.
Serve it cool or at room temperature as a party snack, starter, or part of a mezze-style spread. Fresh herbs, lemon, or a little olive oil work well alongside the lentils. It offers plant protein and fibre, making it a filling meat-free option; for a lighter canapé, use a thin base and keep the topping generous.
How Nutritious Is Lentil canapé?
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 Lentil canapé Processed?
NOVA 3
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 canapé Contain Allergens?
Contains these allergens:
Which Diets Is Lentil canapé 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
Lentil canapé Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.57g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 27.3:1
Above the ideal 4:1 (27.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.