Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Lentil Pilaf Calories
High in protein and fiber, traditional Turkish dish
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Lentil Pilaf (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 42.3 g of carbs, 9.4 g of protein, 2.2 g of fat and 7.4 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Lentil Pilaf?
Lentil Pilaf is a Turkish home-style dish in which rice and lentils cook together, often with onion and seasoning. The lentils add color and substance while the rice gives the dish its familiar pilaf-like base.
When cooked well, the grains stay separate, with tender lentils and a mild, earthy flavor. In Turkey it is served as a simple main or alongside meat, salad, or yogurt; it also works well as a filling vegetarian meal elsewhere. Lentil Pilaf provides plant protein and fibre, with 4.1 g of fibre per 100 g. Pair it with a crisp salad for freshness, or use a light hand with oil if you want a less rich everyday plate.
Lentil Pilaf Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
23.5g
· 9% DV
Protein
5.2g
· 10% DV
Fat
1.2g
· 2% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 17% · Fat 8%
Lentil Pilaf Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B6
0.19mg · 11% DV
Folate
38µg · 10% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
92mg · 13% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Magnesium
28mg · 7% DV
How Nutritious Is Lentil Pilaf?
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
Medium
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.
Lentil Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Pilaf
To burn the 130 calories in 100 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.
Is Lentil Pilaf 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 Pilaf Contain Allergens?
No known major allergens
Which Diets Is Lentil Pilaf 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 Pilaf Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Compare Lentil Pilaf
Foods Similar to Lentil Pilaf
Frequently Asked Questions About Lentil Pilaf
How do you make Lentil Pilaf?
Lentil Pilaf is made by cooking rice with lentils, often with onion and broth or water. Many cooks simmer the lentils separately first, then combine them with the rice so both finish tender without the rice turning mushy.
What type of lentils is best for Lentil Pilaf?
Green or brown lentils work best in Lentil Pilaf because they tend to hold their shape as they cook. Red lentils soften and break down more quickly, so they give the dish a softer, less distinct texture.
Why is my Lentil Pilaf mushy?
Lentil Pilaf can turn mushy if the rice absorbs too much liquid, is stirred repeatedly, or cooks longer than needed. Rinse and drain the rice, avoid frequent stirring, and cook the lentils separately if they need more time.
Is Lentil Pilaf a Turkish dish?
Yes, Lentil Pilaf is a traditional dish in Turkish home cooking, where rice is often cooked with green lentils and onion. Recipes vary by household, and some use bulgur instead of rice or add spices and stock.
Can you make Lentil Pilaf without rice?
Yes, Lentil Pilaf can be made with bulgur instead of rice. The texture and cooking time will change, so adjust the liquid to the bulgur variety and cook the lentils until tender without letting them fall apart.
Is Lentil Pilaf the same as mujaddara?
No, Lentil Pilaf and mujaddara are related but not identical dishes. Mujaddara commonly combines lentils with rice or bulgur and is strongly associated with a generous topping of browned onions; Lentil Pilaf recipes vary more widely.
What should you serve with Lentil Pilaf?
Lentil Pilaf pairs well with plain yogurt, a crisp salad, or pickled vegetables. For a fuller meal, serve it alongside roasted vegetables or soup; the tangy, fresh sides balance the warm, earthy lentils and rice.
Can you use canned lentils in Lentil Pilaf?
Yes, canned lentils can be used in Lentil Pilaf; drain and rinse them, then fold them in near the end because they are already cooked. Adding them too early can make the lentils break up while the rice finishes.
How do you store leftover Lentil Pilaf?
Store leftover Lentil Pilaf in a covered container in the refrigerator and cool it promptly after cooking. Reheat only the portion you plan to eat, adding a little water if the rice has dried out.
Can Lentil Pilaf be frozen?
Yes, Lentil Pilaf freezes well in airtight portions once it has cooled. Thaw it in the refrigerator and reheat until steaming hot; a splash of water can help restore moisture if the rice feels dry.
Have another question about Lentil Pilaf?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.