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Lentil, carrot and potato mash Calories
Source of fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentil, carrot and potato mash (240 g) has 197 calories. That works out to 82 calories per 100 g. It contains 36.2 g of carbs, 10.3 g of protein, 1 g of fat and 9.8 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Lentil, carrot and potato mash Nutrition Facts
Selected: 1 cup (medium) · 240 g
197
KCAL / 240G
Carbs
36.2g
· 13% DV
Protein
10.3g
· 21% DV
Fat
1g
· 1% DV
Fiber
9.8g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 21% · Fat 5%
Lentil, carrot and potato mash nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 43 mg | 2% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 9.8 g | 35% |
| Protein | 10.3 g | 21% |
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, carrot and potato mash?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 197 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 100 g | 100 g | 82 kcal |
| 1 cup (small) | 150 g | 123 kcal |
| 1 serving (medium) | 250 g | 205 kcal |
| 1 serving (large) | 350 g | 287 kcal |
| 2 cup (large) | 480 g | 394 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Lentil, carrot and potato mash
How do you make lentil, carrot and potato mash?
Lentil, carrot and potato mash is made by simmering the lentils, diced carrot and potato until everything is very tender. Mash or blend the mixture, adding a little cooking liquid at a time until it reaches the texture you want.
Can babies eat lentil, carrot and potato mash?
Yes, babies can eat lentil, carrot and potato mash once they are ready for complementary foods, usually at around six months. Cook the lentils and vegetables until soft, and offer a texture suited to your baby’s feeding skills.
Should I use red or green lentils for lentil, carrot and potato mash?
Red lentils are usually the easiest choice for lentil, carrot and potato mash because they cook quickly and break down into a smooth texture. Green lentils work too, but take longer to soften and tend to leave the mash more textured.
Can lentil, carrot and potato mash be frozen?
Yes, lentil, carrot and potato mash freezes well. Cool it promptly, divide it into meal-sized portions and freeze in airtight containers. Thaw a portion in the refrigerator and reheat it thoroughly; don’t freeze it again after thawing.
How can I make lentil, carrot and potato mash smoother?
For smoother lentil, carrot and potato mash, cook the vegetables and lentils until very soft, then blend them with a little cooking liquid. A potato masher leaves more texture, while a blender gives a finer purée.
What can I season lentil, carrot and potato mash with?
Lentil, carrot and potato mash pairs well with cumin, black pepper, lemon juice or fresh herbs. If you are making it for a baby, leave out the salt and introduce any new seasoning gently rather than making the whole batch strongly spiced.
How long does lentil, carrot and potato mash last in the fridge?
Lentil, carrot and potato mash keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to serve.
Why is my lentil, carrot and potato mash watery?
Lentil, carrot and potato mash can turn watery if the vegetables release liquid or too much cooking water is added. Drain off excess liquid before mashing, then stir it back in gradually until the mash is as thick as you like.
What goes well with lentil, carrot and potato mash?
Lentil, carrot and potato mash goes well with plain yogurt, a crisp salad or roasted vegetables. For a more substantial meal, serve it alongside flatbread or an egg, depending on your preferences.
Can I make lentil, carrot and potato mash without a blender?
Yes, you can make lentil, carrot and potato mash without a blender. Cook everything until very tender and use a potato masher or fork; the result will be chunkier, but still soft and easy to serve.
Lentil, carrot and potato mash Vitamins & Minerals
Vitamins
Vitamin A
576µg · 64% DV
Folate
100.8µg · 25% DV
B6
0.36mg · 21% DV
B1
0.24mg · 20% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.72mg · 31% DV
Phosphorus
197mg · 28% DV
Potassium ⭐
588mg · 17% DV
Sodium
43mg · 2% DV
Lentil, carrot and potato mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil, carrot and potato mash
To burn the 197 calories in 1 cup (medium) (240 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, carrot and potato mash?
Lentil, carrot and potato mash is a simple home-style dish made by cooking lentils with carrots and potatoes until tender, then mashing them. It can be smooth or left a little chunky, with a mild, gently sweet flavour from the carrots. Serve it warm as a light meal or as a side alongside roasted vegetables, eggs or a main dish; a little olive oil and black pepper work well. It provides both fibre and plant protein, with 4.1 g of fibre per 100 g. Add a splash of cooking liquid to loosen the texture, or mash it less thoroughly if you prefer more bite.
How Nutritious Is Lentil, carrot and potato mash?
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.
Is Lentil, carrot and potato mash 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, carrot and potato mash Contain Allergens?
No known major allergens
Which Diets Is Lentil, carrot and potato mash 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, carrot and potato mash Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.