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Lentil pasta (cooked) Calories
Plant protein, fiber, gluten-free, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentil pasta (cooked) (140 g) has 168 calories. That works out to 120 calories per 100 g. It contains 28.7 g of carbs, 11.9 g of protein, 1.1 g of fat and 6.3 g of fiber. Its 0.3 mg of Copper covers 28% of the Daily Value. Its glycemic index is 22 (low), so it raises blood sugar slowly.
Lentil pasta (cooked) Nutrition Facts
Selected: 1 cup (medium) · 140 g
168
KCAL / 140G
Carbs
28.7g
· 10% DV
Protein
11.9g
· 24% DV
Fat
1.1g
· 1% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 28% · Fat 5%
Lentil pasta (cooked) nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.4 mg | 0% |
| Total carbohydrate | 28.7 g | 10% |
| Fiber | 6.3 g | 23% |
| Protein | 11.9 g | 24% |
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 pasta (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 168 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| ½ cup (small) | 70 g | 84 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 2 serving (large) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Lentil pasta (cooked)
How do you cook lentil pasta without it getting mushy?
Cook lentil pasta in plenty of boiling water and start checking it before the package’s suggested time is up. Drain it as soon as it is tender but still holds its shape; leaving it in hot water continues to soften it.
Does lentil pasta taste like regular pasta?
No, lentil pasta has a more noticeable earthy, bean-like flavor and a denser texture than wheat pasta. A bright tomato sauce, pesto, garlic, or fresh herbs can complement its flavor without overpowering it.
What sauce goes best with lentil pasta?
Tomato sauce, pesto, and garlic with olive oil all pair well with lentil pasta. Its sturdy flavor also works with lemon and fresh herbs; add the sauce soon after draining so it coats the pasta.
How long should you cook lentil pasta?
Lentil pasta usually cooks faster than many wheat pastas, but the exact time varies by shape and brand. Follow the package directions and taste a piece near the end, since even a short overcook can make it soft.
Should you rinse lentil pasta after cooking?
Usually, no: drain lentil pasta and toss it with sauce so the sauce can cling to its surface. Rinsing with cold water is useful when making a chilled pasta salad, because it stops the cooking and cools the pasta quickly.
Can you use lentil pasta in a pasta salad?
Yes, lentil pasta works in pasta salad. Cook it until just tender, drain and cool it promptly, then mix it gently with vegetables and dressing; overcooked pasta is more likely to break apart when tossed.
How long does cooked lentil pasta last in the fridge?
Cooked lentil pasta keeps for about three to four days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and store the sauce separately if you want the pasta to keep a firmer texture.
Can you freeze cooked lentil pasta?
Yes, you can freeze cooked lentil pasta, although thawing may make it softer. Cool it, portion it into airtight containers, and thaw it in the refrigerator; it is best used in a saucy dish rather than a cold salad.
How do you reheat cooked lentil pasta?
Reheat cooked lentil pasta gently in a pan with a splash of water or sauce, stirring until hot. For a microwave, cover it and heat in short intervals, stirring between them to warm it evenly without drying it out.
Why does lentil pasta foam while boiling?
Lentil pasta can foam because starch and protein released into the cooking water create bubbles. Use a large pot and lower the heat if foam rises toward the rim; foaming by itself does not mean the pasta has spoiled.
Lentil pasta (cooked) Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
Folate
53.2µg · 13% DV
B5
0.42mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.25mg · 28% DV
Manganese
0.53mg · 23% DV
Phosphorus
154mg · 22% DV
Iron
3.08mg · 17% DV
Potassium ⭐
308mg · 9% DV
Sodium
1.4mg · 0% DV
Lentil pasta (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil pasta (cooked)
To burn the 168 calories in 1 cup (medium) (140 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 pasta (cooked)?
Made from lentil flour, lentil pasta is shaped and cooked much like conventional pasta, offering a legume-based alternative. Once cooked, it is tender with a mild, earthy lentil flavour; its texture can be a little less springy than wheat pasta. It works well with tomato, olive oil, herbs or a simple vegetable sauce.
Across the English-speaking world, serve it hot as a quick lunch or dinner, or chill it for a pasta salad. It provides plant protein and fibre, with 8.5 g of protein per 100 g. For a lighter bowl, choose a tomato- or vegetable-based sauce rather than a creamy one, and follow the packet’s cooking guidance to avoid overcooking.
How Nutritious Is Lentil pasta (cooked)?
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 pasta (cooked) 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 pasta (cooked) Contain Allergens?
No known major allergens
Which Diets Is Lentil pasta (cooked) 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 pasta (cooked) Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.