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Lentil Red Cabbage Salad Calories
Source of plant protein, fiber, folate and vitamin C
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lentil Red Cabbage Salad (180 g) has 158 calories. That works out to 88 calories per 100 g. It contains 29 g of carbs, 11.5 g of protein, 0.9 g of fat and 11.2 g of fiber. Its 194.4 µg of Folate covers 49% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Lentil Red Cabbage Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
158
KCAL / 180G
Carbs
29g
· 11% DV
Protein
11.5g
· 23% DV
Fat
0.9g
· 1% DV
Fiber
11.2g
· 40% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 27% · Fat 5%
Lentil Red Cabbage Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 29 g | 11% |
| Fiber | 11.2 g | 40% |
| 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 Cup of Lentil Red Cabbage Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 158 kcal |
| 1 tablespoon (chopped) | 15 g | 13 kcal |
| ½ cup (small) | 90 g | 79 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (small) | 150 g | 132 kcal |
| 1 serving (large) | 250 g | 220 kcal |
| 1.5 cup (large) | 270 g | 238 kcal |
| 1 pack (medium) | 300 g | 264 kcal |
| 2 cup (extra large) | 360 g | 317 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Lentil Red Cabbage Salad
How do you make Lentil Red Cabbage Salad?
Lentil Red Cabbage Salad is made by tossing cooked, cooled lentils with finely shredded red cabbage, herbs and a tangy dressing. Green or brown lentils hold their shape well, while lemon juice and olive oil make a simple dressing that suits the cabbage.
Can you eat Lentil Red Cabbage Salad cold?
Yes, Lentil Red Cabbage Salad is usually served cold or at room temperature. Let the lentils cool completely before mixing them with the cabbage, so they do not wilt it or make the salad warm and limp.
How do you keep Lentil Red Cabbage Salad crunchy?
To keep Lentil Red Cabbage Salad crunchy, slice the cabbage thinly, dry it well and add the dressing shortly before serving. Keep fresh herbs separate until then, and avoid leaving salted cabbage to sit for a long time.
Which lentils are best for Lentil Red Cabbage Salad?
Green or brown lentils are best for Lentil Red Cabbage Salad because they stay intact after cooking. Red lentils tend to break down into a soft texture, which makes the finished salad less distinct and can turn it mushy.
Can you make Lentil Red Cabbage Salad ahead for meal prep?
Yes, Lentil Red Cabbage Salad works well for meal prep if you store the components separately. Keep cooked lentils, shredded cabbage and dressing in sealed containers, then combine them when ready to eat for a fresher texture.
How long does Lentil Red Cabbage Salad last in the fridge?
Lentil Red Cabbage Salad generally keeps for about 3–4 days in a sealed container in the refrigerator. It may soften sooner once dressed, especially if it contains fresh herbs, so add those close to serving when possible.
Can you freeze Lentil Red Cabbage Salad?
No, freezing the assembled Lentil Red Cabbage Salad is not a good choice because thawed cabbage loses its crisp texture and may release water. Cooked lentils can be frozen separately, then thawed and mixed with fresh cabbage and dressing.
What dressing goes with Lentil Red Cabbage Salad?
A lemon-and-olive-oil dressing is a natural match for Lentil Red Cabbage Salad. Add a little mustard or vinegar for extra tang, and toss the salad just before serving so the cabbage stays crisp rather than soaking up the dressing.
Why does Lentil Red Cabbage Salad turn purple?
Lentil Red Cabbage Salad can take on a purple tint because the cabbage releases its natural pigments, especially after contact with acidic dressing or salt. This is normal; mixing the dressing in just before serving can limit how much color spreads.
What can you serve with Lentil Red Cabbage Salad?
Lentil Red Cabbage Salad pairs well with roasted vegetables, grilled foods, flatbread or a simple soup. Its sharp cabbage and lemon flavors complement richer mains, while the lentils make it substantial enough to serve as part of a plant-based meal.
Lentil Red Cabbage Salad Vitamins & Minerals
Vitamins
Folate
194.4µg · 49% DV
Vitamin C
31.5mg · 35% DV
B1
0.27mg · 23% DV
Vitamin K
22.5µg · 19% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.77mg · 33% DV
Phosphorus
220mg · 31% DV
Iron
4.05mg · 22% DV
Potassium ⭐
513mg · 15% DV
Sodium
14mg · 1% DV
Lentil Red Cabbage Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Red Cabbage Salad
To burn the 158 calories in 1 cup (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 Red Cabbage Salad?
Lentil Red Cabbage Salad brings cooked lentils together with finely sliced red cabbage. It is a flexible, everyday salad rather than a dish tied to one particular regional tradition; lemon juice, herbs and a little olive oil are common ways to dress it.
The cabbage stays crisp and pleasantly sharp, while the lentils add a soft, earthy bite. Serve it as a side or light lunch, or bulk it out with leafy greens for a more substantial bowl. It offers plant protein and fibre, with very little fat per 100 g (0.5 g). For an easy meal-prep option, cook the lentils ahead and dress the salad shortly before serving so the cabbage keeps its crunch.
How Nutritious Is Lentil Red Cabbage 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 Red Cabbage 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 Red Cabbage Salad Contain Allergens?
No known major allergens
Which Diets Is Lentil Red Cabbage Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lentil Red Cabbage Salad Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.