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Source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Lentil eggs with parsley (200 g) has 270 calories. That works out to 135 calories per 100 g. It contains 24.8 g of carbs, 18.2 g of protein, 11.2 g of fat and 8.2 g of fiber. Its 180 µg of Vitamin K covers 150% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 200 g
270
KCAL / 200G
Carbs
24.8g
· 9% DV
Protein
18.2g
· 36% DV
Fat
11.2g
· 14% DV
Fiber
8.2g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 27% · Fat 37%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.9 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 8.2 g | 29% |
| Protein | 18.2 g | 36% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 270 kcal |
| 1 tablespoon (small) | 25 g | 34 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (small) | 150 g | 203 kcal |
| 1 serving (large) | 275 g | 371 kcal |
| 1 serving (extra large) | 350 g | 473 kcal |
| 2 serving (double) | 400 g | 540 kcal |
Calculated from 135 calories per 100 g.
Cook the lentils first, then warm them in a pan and pour in beaten eggs. Stir until the eggs are set, and fold in chopped parsley near the end so it stays fresh-tasting. Season with salt and pepper.
Green or brown lentils work especially well in lentil eggs with parsley because they hold their shape after cooking. Red lentils are also an option, but they soften quickly and give the dish a thicker, less distinct texture.
Yes, canned lentils work in lentil eggs with parsley. Drain and rinse them first, then warm them in the pan before adding the eggs. Since canned lentils are already cooked, they make this dish quicker to prepare.
Yes, cook dried lentils before adding them to lentil eggs with parsley. Raw lentils take much longer to soften than eggs take to cook, so adding them directly to the pan can leave the lentils hard while overcooking the eggs.
Yes, beaten eggs can be stirred into the warm lentils for a scrambled texture. For lentil eggs with parsley with larger pieces of egg, crack the eggs into the pan instead and gently break them up as they cook.
Yes, lentil eggs with parsley make a hearty breakfast, especially when you have cooked lentils ready to use. Serve them warm with toast or flatbread and fresh vegetables for a simple, savory meal.
Serve lentil eggs with parsley with a crisp green salad, sliced tomatoes, cucumber, or yogurt. Bread or flatbread makes it a more substantial meal, while a squeeze of lemon can brighten the lentils and parsley.
Yes, sautéed onion is a good addition to lentil eggs with parsley. Cook the onion until soft before warming the lentils, then add the eggs. Garlic, cumin, or chili flakes can also add flavor without changing the basic method.
You can cook the lentils ahead, but lentil eggs with parsley are best finished just before serving. Add the eggs and fresh parsley at the last minute for a better texture and brighter flavor than reheating the fully cooked dish.
Refrigerate leftover lentil eggs with parsley in a covered container once they have cooled, and eat them soon. Reheat gently in a pan or microwave until hot; avoid prolonged heating, which can make the eggs dry and rubbery.
Vitamins
Vitamin K
180µg · 150% DV
Folate
210µg · 53% DV
B12
1.04µg · 43% DV
Biotin
12.4µg · 41% DV
Minerals
Selenium
36µg · 65% DV
Copper
0.4mg · 44% DV
Phosphorus
300mg · 43% DV
Manganese
0.84mg · 37% DV
Potassium ⭐
530mg · 16% DV
Sodium
210mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 270 calories in 1 serving (medium) (200 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.
Lentil eggs with parsley is a simple Turkish-style home dish combining cooked lentils, eggs and chopped parsley. The exact preparation and seasoning can vary: the lentils may be mixed with the eggs or served beneath them, while parsley adds a fresh, herbal note. It brings together the earthy, tender texture of lentils and the softer richness of egg.
Serve it warm as a light lunch or supper, with salad, yogurt or bread; it can also make a hearty breakfast. Lentils and eggs contribute protein, while the lentils add fiber, so the dish can be satisfying without much else on the plate. For a lighter version, use a modest amount of oil and add extra parsley or other fresh herbs.
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.
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.
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.
Contains these allergens:
Vegan
— Not 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
SATURATED
2.9g
MONOUNSATURATED
4.7g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.