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Lentil pasta greens salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Lentil pasta greens salad (150 g) has 192 calories. That works out to 128 calories per 100 g. It contains 33.2 g of carbs, 10.2 g of protein, 1.4 g of fat and 8.3 g of fiber. Its 78 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Lentil pasta greens salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
192
KCAL / 150G
Carbs
33.2g
· 12% DV
Protein
10.2g
· 20% DV
Fat
1.4g
· 2% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 22% · Fat 7%
Lentil pasta greens salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 33.2 g | 12% |
| Fiber | 8.3 g | 30% |
| Protein | 10.2 g | 20% |
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 Chopped Lentil pasta greens salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 192 kcal |
| ½ cup (chopped) | 75 g | 96 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 serving (medium) | 200 g | 256 kcal |
| 1.5 cup (chopped) | 225 g | 288 kcal |
| 1 pack (medium) | 250 g | 320 kcal |
| 1 serving (large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Lentil pasta greens salad
How do you make lentil pasta greens salad?
Make lentil pasta greens salad by combining cooked, cooled lentils and pasta with chopped greens, then tossing with a simple dressing. Add the dressing shortly before serving so the leaves stay crisp and the pasta does not absorb too much liquid.
What ingredients go in lentil pasta greens salad?
Lentil pasta greens salad typically contains cooked lentils, pasta, leafy greens, and a dressing such as olive oil and lemon juice. Cucumber, tomatoes, herbs, spring onions, or olives are easy additions, depending on the flavor you want.
Which lentils work best in lentil pasta greens salad?
Green or black beluga lentils work well in lentil pasta greens salad because they hold their shape after cooking. Red lentils can turn soft and break apart, so cook them carefully and fold them in gently if using them.
How do you keep lentil pasta greens salad from getting soggy?
Keep lentil pasta greens salad from getting soggy by cooling and draining the cooked ingredients thoroughly, drying the greens, and storing the dressing separately. Toss everything together just before serving, especially if making the salad ahead.
Can you make lentil pasta greens salad ahead of time?
Yes, lentil pasta greens salad is easy to prep ahead. Cook and chill the lentils and pasta, then refrigerate them separately from the greens and dressing; combine everything shortly before serving for the freshest texture.
What dressing goes with lentil pasta greens salad?
A lemon-olive oil dressing suits lentil pasta greens salad and brings out the earthy lentils. Whisk it with salt and black pepper; Dijon mustard or red-wine vinegar can add extra tang without overwhelming the greens.
How long does lentil pasta greens salad last in the fridge?
Lentil pasta greens salad is best eaten within a few days when stored in a sealed container in the refrigerator. If the greens are already dressed, they may soften sooner; keeping dressing separate helps preserve the salad's texture.
Can you freeze lentil pasta greens salad?
Freezing the assembled lentil pasta greens salad is not recommended because leafy greens wilt and the dressing can separate after thawing. Cooked lentils and pasta can be frozen separately, then thawed and combined with fresh greens.
What can you serve with lentil pasta greens salad?
Serve lentil pasta greens salad with soup, roasted vegetables, or grilled fish or chicken. It can also stand alone as a light meal; add toasted nuts or seeds for crunch and a more substantial texture.
Can you use leftover cooked lentils in lentil pasta greens salad?
Yes, leftover cooked lentils are convenient for lentil pasta greens salad. Use them chilled and well drained, and check that they have been refrigerated safely; fold them in gently so they keep their shape.
Lentil pasta greens salad Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Folate
123µg · 31% DV
B1
0.24mg · 20% DV
Vitamin C
10.8mg · 12% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.72mg · 31% DV
Phosphorus
174mg · 25% DV
Selenium
12µg · 22% DV
Potassium ⭐
369mg · 11% DV
Sodium
168mg · 7% DV
Lentil pasta greens salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil pasta greens salad
To burn the 192 calories in 1 cup (chopped) (150 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 greens salad?
Lentil pasta greens salad brings cooked lentils and pasta together with fresh leafy greens. It has no single regional origin or fixed recipe: cooks can add whatever vegetables and herbs they have, then dress it simply with lemon and olive oil. Serve it chilled or at room temperature as a filling lunch, a side for grilled food, or an easy dish to pack for a picnic. Lentils contribute plant protein, while the lentils and greens make this a fibre-forward choice; it provides 5.5 g of fibre per 100 g. For a lighter finish, use a modest amount of dressing and brighten the bowl with lemon and fresh herbs.
How Nutritious Is Lentil pasta greens 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 pasta greens 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 pasta greens salad Contain Allergens?
Contains these allergens:
Which Diets Is Lentil pasta greens salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 greens salad Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.26g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.