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Lentil, pepper and yogurt salad Calories
Source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lentil, pepper and yogurt salad (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 27.4 g of carbs, 11.5 g of protein, 5.6 g of fat and 9.2 g of fiber. Its 43.2 mg of Vitamin C covers 48% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Lentil, pepper and yogurt salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
202
KCAL / 180G
Carbs
27.4g
· 10% DV
Protein
11.5g
· 23% DV
Fat
5.6g
· 7% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 22% · Fat 25%
Lentil, pepper and yogurt salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 27.4 g | 10% |
| Fiber | 9.2 g | 33% |
| Protein | 11.5 g | 23% |
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, pepper and yogurt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 202 kcal |
| 3 tablespoon (small) | 45 g | 50 kcal |
| ½ cup (small) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (medium) | 180 g | 202 kcal |
| 1.5 cup (large) | 270 g | 302 kcal |
| 1 serving (large) | 300 g | 336 kcal |
| 2 cup (extra large) | 360 g | 403 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Lentil, pepper and yogurt salad
How do you make lentil, pepper and yogurt salad?
Cook the lentils until tender but still holding their shape, then cool them completely. Fold in chopped pepper and seasoned yogurt, and chill briefly so the flavors come together before serving.
Which lentils work best in lentil, pepper and yogurt salad?
Green or brown lentils work best because they stay intact after cooking and mixing. Red lentils soften quickly, so they can make the salad mushy rather than keeping distinct, hearty pieces.
Can you make lentil, pepper and yogurt salad ahead of time?
Yes. Cook the lentils and prepare the pepper in advance, but keep the yogurt separate until close to serving. This helps the salad retain its texture instead of becoming watery.
How long does lentil, pepper and yogurt salad last in the fridge?
Store lentil, pepper and yogurt salad in a covered container in the refrigerator and eat it within about two days. Discard it if it has been left at room temperature for an extended period.
Can you use canned lentils in lentil, pepper and yogurt salad?
Yes, canned lentils are a convenient option. Drain and rinse them well, then let them drain thoroughly before mixing; this removes excess liquid and makes it easier to season the salad.
Should the peppers be roasted or raw in lentil, pepper and yogurt salad?
Either works: raw peppers add crunch, while roasted peppers bring a softer texture and sweeter, smoky flavor. Drain roasted peppers well before adding them so their liquid does not thin the yogurt.
Is lentil, pepper and yogurt salad served warm or cold?
It is usually served cold or cool. Let freshly cooked lentils cool fully before adding yogurt; mixing hot lentils into the dressing can loosen it and leave the finished salad watery.
What goes well with lentil, pepper and yogurt salad?
Serve it alongside grilled vegetables, chicken, or meat, or enjoy it as a light meal with bread. Its tangy yogurt and earthy lentils also fit well on a mezze-style spread.
Can you make lentil, pepper and yogurt salad without yogurt?
Yes. For a dairy-free variation, leave out the yogurt and dress the cooled lentils and peppers with olive oil, lemon juice, and herbs. Add the dressing gradually so the salad stays lightly coated.
Why do lentils turn mushy in lentil, pepper and yogurt salad?
They are usually overcooked or stirred too vigorously while soft. Check them before the end of cooking, drain them as soon as tender, and fold them gently into the peppers and yogurt once cool.
Lentil, pepper and yogurt salad Vitamins & Minerals
Vitamins
Vitamin C
43.2mg · 48% DV
Folate
189µg · 47% DV
B1
0.29mg · 24% DV
B6
0.29mg · 17% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.76mg · 33% DV
Phosphorus
212mg · 30% DV
Iron
3.69mg · 21% DV
Potassium ⭐
439mg · 13% DV
Sodium
189mg · 8% DV
Lentil, pepper and yogurt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil, pepper and yogurt salad
To burn the 202 calories in 1 serving (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, pepper and yogurt salad?
Lentil, pepper and yogurt salad brings cooked lentils together with pepper and yogurt in a simple, Turkish-style home dish. Recipes vary from household to household, but the combination makes a filling salad that can be prepared ahead and served chilled or at room temperature.
It works as a side dish or a light lunch, and pairs well with grilled vegetables or other savoury dishes. Lentils contribute plant protein and fibre, while yogurt gives the salad a creamy, tangy finish; each 100 g provides 5.1 g of fibre. For a lighter version, use just enough yogurt to coat the lentils, and add fresh herbs or greens at serving.
How Nutritious Is Lentil, pepper and yogurt 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, pepper and yogurt 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, pepper and yogurt salad Contain Allergens?
Contains these allergens:
Which Diets Is Lentil, pepper and yogurt salad Good For?
Vegan
— Not 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, pepper and yogurt salad Fat Profile
SATURATED
1.22g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.