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Lentil legume pasta Calories
High in protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lentil legume pasta (75 g) has 264 calories. That works out to 352 calories per 100 g. It contains 43.2 g of carbs, 18.9 g of protein, 1.6 g of fat and 8.1 g of fiber. Its 0.6 mg of Copper covers 65% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Lentil legume pasta Nutrition Facts
Selected: 1 serving (medium) · 75 g
264
KCAL / 75G
Carbs
43.2g
· 16% DV
Protein
18.9g
· 38% DV
Fat
1.6g
· 2% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 29% · Fat 5%
Lentil legume pasta nutrition facts table · 1 serving (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 43.2 g | 16% |
| Fiber | 8.1 g | 29% |
| Protein | 18.9 g | 38% |
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 Serving of Lentil legume pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 75 g | 264 kcal |
| 1 ounce (extra small) | 28.4 g | 100 kcal |
| 1 serving (small) | 50 g | 176 kcal |
| 1 cup (medium) | 85 g | 299 kcal |
| 100 g | 100 g | 352 kcal |
| 1 serving (large) | 100 g | 352 kcal |
| 1 cup (large) | 170 g | 598 kcal |
| 1 piece (whole) | 250 g | 880 kcal |
| 1 pack (whole) | 250 g | 880 kcal |
Calculated from 352 calories per 100 g.
Frequently Asked Questions About Lentil legume pasta
How long should you cook lentil legume pasta?
Cook lentil legume pasta for the time stated on its package, since shapes and blends vary. Start checking near the end of that time: it can turn soft quickly, and the texture is best when you drain it while still holding its shape.
Does lentil legume pasta taste like regular pasta?
No, lentil legume pasta usually has a more noticeable earthy, bean-like flavor and a softer bite than wheat pasta. A bright tomato sauce, herbs, garlic, or lemon can complement its taste without masking it completely.
Is lentil legume pasta a good everyday alternative to wheat pasta?
Yes, lentil legume pasta can be a useful alternative, particularly when you want more protein and fiber in a pasta-based meal. Its texture and flavor are different, so it works best when you choose sauces and cooking methods that suit the legume base.
Can you substitute lentil legume pasta for regular pasta in a recipe?
Usually, yes: you can use lentil legume pasta in many recipes that call for regular pasta. Cook it separately and add it to the sauce at the end, because it can become soft faster and may not hold up as well to prolonged simmering.
Why does lentil legume pasta fall apart?
Lentil legume pasta often falls apart when it is overcooked or handled roughly, as its texture can be more delicate than wheat pasta. Use plenty of boiling water, stir gently, and check it before the package cooking time is up.
What sauces go best with lentil legume pasta?
Tomato, pesto, olive-oil-and-garlic, and vegetable sauces all pair well with lentil legume pasta. A sauce with herbs or a little acidity balances its earthy taste; add the pasta to the sauce just before serving to keep it from getting soggy.
Can you eat lentil legume pasta cold in a pasta salad?
Yes, lentil legume pasta works in a cold pasta salad. Cook it slightly firm, drain it, and cool it promptly; then toss it with vegetables and a vinaigrette. Avoid overcooking, since chilling will not restore a pasta that has already turned mushy.
Does lentil legume pasta keep you full?
Yes, its protein and fiber can make a meal with lentil legume pasta more filling. Pair it with vegetables and a source of healthy fat for a satisfying meal, rather than relying on a large bowl of pasta alone.
Can lentil legume pasta cause bloating?
Yes, lentil legume pasta can cause gas or bloating in some people because it is made from legumes, which contain fiber and fermentable carbohydrates. Try a smaller serving, eat slowly, and notice whether the symptoms recur.
Can you freeze cooked lentil legume pasta?
Yes, you can freeze cooked lentil legume pasta, though thawing may make its texture softer. Freeze it with sauce in an airtight container, then reheat gently; for the firmest result, cook only the portion you plan to eat.
Lentil legume pasta Vitamins & Minerals
Vitamins
Folate
142.5µg · 36% DV
B1
0.32mg · 27% DV
B6
0.36mg · 21% DV
B5
1.01mg · 20% DV
Minerals
Copper
0.59mg · 66% DV
Manganese
1.01mg · 44% DV
Phosphorus
293mg · 42% DV
Iron
4.8mg · 27% DV
Potassium ⭐
638mg · 19% DV
Sodium
9mg · 0% DV
Lentil legume pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil legume pasta
To burn the 264 calories in 1 serving (medium) (75 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 legume pasta?
Lentil legume pasta is pasta made with lentil flour, or a blend of flours from lentils and other legumes. It can stand in for conventional pasta in familiar dishes, though its exact ingredients and shape vary by product.
It has a mild, earthy flavour and tends to keep a pleasantly firm bite when cooked al dente. Serve it warm with tomato sauce, vegetables, olive oil, or other favourite pasta toppings; it also works well in a pasta salad. It is notably high in protein and fibre, with 25.2 g of protein and 10.8 g of fibre per 100 g. For a lighter meal, pair it with plenty of vegetables and a simple tomato-based sauce.
How Nutritious Is Lentil legume pasta?
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 legume pasta 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 legume pasta Contain Allergens?
No known major allergens
Which Diets Is Lentil legume pasta 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 legume pasta Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.6g
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.