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Lentil penne pasta Calories
High-protein, high-fiber legume pasta
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lentil penne pasta (56 g) has 197 calories. That works out to 352 calories per 100 g. It contains 30.8 g of carbs, 14 g of protein, 1.2 g of fat and 4.8 g of fiber. Its 0.3 mg of Copper covers 34% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Lentil penne pasta Nutrition Facts
Selected: 1 serving (medium) · 56 g
197
KCAL / 56G
Carbs
30.8g
· 11% DV
Protein
14g
· 28% DV
Fat
1.2g
· 2% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 29% · Fat 6%
Lentil penne pasta nutrition facts table · 1 serving (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 4.48 mg | 0% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 4.8 g | 17% |
| Protein | 14 g | 28% |
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 penne pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 56 g | 197 kcal |
| 1 serving (small) | 40 g | 141 kcal |
| ½ cup (small) | 45 g | 158 kcal |
| 1 serving (large) | 75 g | 264 kcal |
| 1 cup (medium) | 90 g | 317 kcal |
| 100 g | 100 g | 352 kcal |
| 1 serving (extra large) | 100 g | 352 kcal |
| 2 cup (large) | 180 g | 634 kcal |
| 1 pack (medium) | 250 g | 880 kcal |
Calculated from 352 calories per 100 g.
Frequently Asked Questions About Lentil penne pasta
How do you cook lentil penne pasta?
Cook lentil penne pasta in plenty of boiling water, following the package directions, and start checking it early. It can soften quickly, so drain it when it is just tender and toss it with sauce soon afterward.
Does lentil penne pasta taste like lentils?
Yes, lentil penne pasta usually has a mild, earthy, legume-like taste that is more noticeable than the flavor of wheat pasta. Tomato, pesto, garlic, and herbs pair well with it and can balance that flavor.
Why does lentil penne pasta turn mushy?
Lentil penne pasta often turns mushy because it has been cooked too long. Check the texture before the package’s suggested cooking time is up, stir gently rather than constantly, and avoid leaving it in hot water after draining.
Can you use lentil penne pasta in baked pasta dishes?
Yes, lentil penne pasta works in baked dishes, but it can soften further in the oven. Boil it briefly so it remains firm, then combine it with the sauce and finish baking until heated through.
What sauces go best with lentil penne pasta?
Tomato sauce, pesto, and light garlic-and-olive-oil sauces all pair well with lentil penne pasta. Roasted vegetables and fresh herbs complement its earthy taste, while a very heavy sauce can make its dense texture feel even richer.
Can lentil penne pasta replace regular penne in a recipe?
Yes, lentil penne pasta can replace regular penne in many recipes, but the result will taste and feel different. Follow the lentil pasta’s own cooking directions rather than assuming wheat pasta timing will work.
Should you rinse lentil penne pasta after cooking?
Usually, no. For a hot dish, drain lentil penne pasta and mix it straight into the sauce so the sauce clings better. Rinsing with cold water is useful when you are making a chilled pasta salad.
Is lentil penne pasta a good choice for meal prep?
Yes, lentil penne pasta can work for meal prep if you cook it slightly firm and store it with sauce in a sealed container in the refrigerator. Add a splash of water or sauce when reheating to keep it from drying out.
Is lentil penne pasta a good option for people with diabetes?
Lentil penne pasta can fit into a diabetes-conscious meal, especially alongside non-starchy vegetables and a suitable protein source. Individual blood-glucose responses vary, so anyone adjusting their diabetes meal plan should discuss portions with their care team.
Can lentil penne pasta provide enough protein as a meal on its own?
Lentil penne pasta contributes protein, but it does not need to be the only source in a meal. Add vegetables and, if desired, another protein-rich food such as tofu, eggs, or fish for a more varied plate.
Lentil penne pasta Vitamins & Minerals
Vitamins
Folate
67.2µg · 17% DV
B1
0.2mg · 17% DV
B5
0.62mg · 12% DV
B6
0.2mg · 12% DV
Minerals
Copper
0.31mg · 34% DV
Phosphorus
202mg · 29% DV
Manganese
0.64mg · 28% DV
Iron
3.14mg · 17% DV
Potassium ⭐
381mg · 11% DV
Sodium
4.48mg · 0% DV
Lentil penne pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil penne pasta
To burn the 197 calories in 1 serving (medium) (56 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 penne pasta?
Lentil penne pasta is penne-shaped pasta made with lentil flour, commonly sold dried. Penne is associated with Italian cooking; this legume-based version offers a different option alongside familiar wheat pasta.
Once cooked, it can be pleasantly firm, with a mild, earthy lentil flavour. Serve it much like other penne, with tomato or vegetable sauces, or toss it into a pasta salad. Its nutritional profile stands out for protein and fibre; the table lists 25 g of protein per 100 g. For a lighter, well-rounded meal, pair it with plenty of vegetables and use a modest amount of rich sauce.
How Nutritious Is Lentil penne 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 penne 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 penne pasta Contain Allergens?
No known major allergens
Which Diets Is Lentil penne pasta 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 penne pasta Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.