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Lentil flaxseed salad Calories
Source of plant protein, fiber, and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentil flaxseed salad (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 37.1 g of carbs, 15.1 g of protein, 6.1 g of fat and 15.3 g of fiber. Its 0.5 mg of Copper covers 60% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Lentil flaxseed salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
256
KCAL / 180G
Carbs
37.1g
· 13% DV
Protein
15.1g
· 30% DV
Fat
6.1g
· 8% DV
Fiber
15.3g
· 55% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 23% · Fat 21%
Lentil flaxseed salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 256 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 37.1 g | 13% |
| Fiber | 15.3 g | 55% |
| Protein | 15.1 g | 30% |
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 flaxseed salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 256 kcal |
| 1 tablespoon (small) | 20 g | 28 kcal |
| 100 g | 100 g | 142 kcal |
| 1 cup (small) | 120 g | 170 kcal |
| 1 pack (medium) | 200 g | 284 kcal |
| 1 serving (large) | 220 g | 312 kcal |
| 1 serving (extra large) | 300 g | 426 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Lentil flaxseed salad
How do you make lentil flaxseed salad?
To make lentil flaxseed salad, cook lentils until tender but still holding their shape, then drain and cool them. Toss with chopped vegetables and herbs, and add a lemon-and-olive-oil dressing with ground flaxseed just before serving.
Which lentils work best in lentil flaxseed salad?
Green or brown lentils work best in lentil flaxseed salad because they tend to keep their shape after cooking. Red lentils soften quickly and can turn the salad mushy, so save them for a softer-textured version.
Should flaxseed be ground for lentil flaxseed salad?
Yes, ground flaxseed is a practical choice for lentil flaxseed salad because the body can access its nutrients more readily than from whole seeds. Stir it in shortly before serving so it blends into the dressing without sitting in the salad for long.
Can you use canned lentils in lentil flaxseed salad?
Yes, canned lentils work in lentil flaxseed salad and make preparation quicker. Drain and rinse them well, then let them drain again before mixing; excess liquid can dilute the dressing and make the salad soggy.
Why does lentil flaxseed salad turn mushy?
Lentil flaxseed salad turns mushy when the lentils are overcooked or mixed while still hot. Cook them until just tender, drain thoroughly, and let them cool before adding the dressing and other ingredients.
What dressing goes well with lentil flaxseed salad?
A lemon and olive oil dressing goes well with lentil flaxseed salad. A little vinegar, mustard, or garlic can add extra flavor; mix the dressing separately and toss it through gradually to avoid overwhelming the lentils.
Can lentil flaxseed salad be made ahead?
Yes, you can prepare lentil flaxseed salad ahead by cooking and cooling the lentils and chopping the vegetables separately. Keep the dressing and ground flaxseed aside until close to serving so the leaves stay crisp and the salad does not become soggy.
How should you store lentil flaxseed salad?
Store lentil flaxseed salad in a covered container in the refrigerator and avoid leaving it at room temperature for an extended time. If it is already dressed, stir it before serving; add fresh herbs or flaxseed then if the flavor has faded.
Does lentil flaxseed salad cause bloating?
It can: lentils and flaxseed both provide fiber, which may cause gas or bloating for some people. Start with a smaller serving, cook the lentils thoroughly, and drink water; increase the portion gradually if you tolerate it well.
Can lentil flaxseed salad be served warm?
Yes, lentil flaxseed salad can be served warm, though it is commonly served cool or at room temperature. Let the cooked lentils lose their heat before adding fresh herbs, so they do not wilt and the dressing remains balanced.
Lentil flaxseed salad Vitamins & Minerals
Vitamins
Folate
198µg · 50% DV
B1
0.36mg · 30% DV
B6
0.4mg · 24% DV
B5
0.99mg · 20% DV
Minerals
Copper
0.54mg · 60% DV
Manganese
1.17mg · 51% DV
Phosphorus
279mg · 40% DV
Iron
5.04mg · 28% DV
Potassium ⭐
567mg · 17% DV
Sodium
261mg · 11% DV
Lentil flaxseed salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil flaxseed salad
To burn the 256 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 flaxseed salad?
Lentil flaxseed salad brings cooked lentils together with flaxseed, often with chopped vegetables, herbs and a bright dressing. It is more a flexible home-style combination than a dish tied to one particular region, and the ingredients can vary with the season and what is on hand.
Tender lentils give the salad a mild, earthy base, while flaxseed adds a nutty note and a little texture. Serve it as a light main meal, pack it for lunch, or offer it alongside grilled vegetables or other dishes. It provides plant protein and plenty of fibre, with 8.5 g of fibre per 100 g. For a lighter dressing, use lemon juice and fresh herbs generously and keep the oil modest.
How Nutritious Is Lentil flaxseed salad?
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 flaxseed 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 flaxseed salad Contain Allergens?
No known major allergens
Which Diets Is Lentil flaxseed salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lentil flaxseed salad Fat Profile
SATURATED
0.58g
MONOUNSATURATED
0.9g
POLYUNSATURATED
2.07g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.