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Lentil Salad with Walnuts, Corn and Pickles Calories
Source of fiber, plant protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lentil Salad with Walnuts, Corn and Pickles (180 g) has 284 calories. That works out to 158 calories per 100 g. It contains 34.4 g of carbs, 12.2 g of protein, 11.7 g of fat and 11.2 g of fiber. Its 0.5 mg of Copper covers 58% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Lentil Salad with Walnuts, Corn and Pickles Nutrition Facts
Selected: 1 serving (medium) · 180 g
284
KCAL / 180G
Carbs
34.4g
· 13% DV
Protein
12.2g
· 24% DV
Fat
11.7g
· 15% 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 47% · Protein 17% · Fat 36%
Lentil Salad with Walnuts, Corn and Pickles nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 738 mg | 32% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 11.2 g | 40% |
| Protein | 12.2 g | 24% |
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 Salad with Walnuts, Corn and Pickles?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 284 kcal |
| 1 tablespoon (chopped) | 20 g | 32 kcal |
| ½ cup (small) | 90 g | 142 kcal |
| 100 g | 100 g | 158 kcal |
| 1 serving (small) | 150 g | 237 kcal |
| 1 cup (medium) | 180 g | 284 kcal |
| 1 pack (medium) | 200 g | 316 kcal |
| 1 serving (large) | 250 g | 395 kcal |
| 1.5 cup (large) | 270 g | 427 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Lentil Salad with Walnuts, Corn and Pickles
How do you make Lentil Salad with Walnuts, Corn and Pickles?
To make Lentil Salad with Walnuts, Corn and Pickles, cook green or brown lentils until tender but still firm, then drain and cool them. Toss with corn, chopped pickles and walnuts, then season with olive oil, lemon juice, salt and pepper.
What goes into Lentil Salad with Walnuts, Corn and Pickles?
Lentil Salad with Walnuts, Corn and Pickles combines cooked lentils, corn, chopped pickles and walnuts. Olive oil and lemon juice make a simple dressing; fresh herbs such as parsley or dill can add freshness without changing the salad’s main flavors.
Which lentils are best for Lentil Salad with Walnuts, Corn and Pickles?
Green or brown lentils work best for Lentil Salad with Walnuts, Corn and Pickles because they hold their shape after cooking. Red lentils tend to soften and break apart, so they are less suitable when you want a distinct, firm texture.
Can you make Lentil Salad with Walnuts, Corn and Pickles with canned lentils?
Yes, canned lentils work in Lentil Salad with Walnuts, Corn and Pickles. Drain and rinse them well, then let them dry before mixing; excess liquid can dilute the dressing and make the salad watery.
What dressing goes with Lentil Salad with Walnuts, Corn and Pickles?
A lemon and olive oil dressing suits Lentil Salad with Walnuts, Corn and Pickles because its acidity balances the rich walnuts and salty pickles. Taste before adding salt, since the pickles may already provide enough seasoning.
Can Lentil Salad with Walnuts, Corn and Pickles be made ahead?
Yes, you can prepare Lentil Salad with Walnuts, Corn and Pickles ahead and chill it until serving. For the best crunch, keep the walnuts separate and stir them in just before serving; add a little fresh lemon if the flavors have mellowed.
How long does Lentil Salad with Walnuts, Corn and Pickles last in the fridge?
Lentil Salad with Walnuts, Corn and Pickles keeps for about 3 days in a sealed container in the refrigerator. Refrigerate it promptly after serving, and discard it if it develops an unusual smell or appearance.
Can you freeze Lentil Salad with Walnuts, Corn and Pickles?
Freezing Lentil Salad with Walnuts, Corn and Pickles is not recommended. The pickles and corn can become soft after thawing, and the walnuts lose their crunch. Make it fresh or refrigerate leftovers instead.
What can you serve with Lentil Salad with Walnuts, Corn and Pickles?
Lentil Salad with Walnuts, Corn and Pickles pairs well with grilled vegetables, fish or roasted meat. It can also be served as a light lunch with leafy greens and bread, or alongside soup as part of a larger meal.
How do you keep Lentil Salad with Walnuts, Corn and Pickles from getting watery?
To keep Lentil Salad with Walnuts, Corn and Pickles from getting watery, drain the cooked lentils thoroughly and let them cool before mixing. Drain the corn and pickles too, especially if they are packed in liquid, and add the dressing shortly before serving.
Lentil Salad with Walnuts, Corn and Pickles Vitamins & Minerals
Vitamins
Folate
165.6µg · 41% DV
B1
0.29mg · 24% DV
B6
0.34mg · 20% DV
Biotin
5.58µg · 19% DV
Minerals
Copper
0.52mg · 58% DV
Manganese
1.1mg · 48% DV
Phosphorus
238mg · 34% DV
Sodium
738mg · 32% DV
Potassium ⭐
490mg · 14% DV
Lentil Salad with Walnuts, Corn and Pickles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil Salad with Walnuts, Corn and Pickles
To burn the 284 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 Salad with Walnuts, Corn and Pickles?
Lentil salad with walnuts, corn and pickles combines cooked lentils with crunchy walnuts, sweet corn and tangy pickles. It is a flexible, home-style salad rather than a dish tied to one particular region; chopped onion, herbs and a simple lemon dressing are common additions.
The lentils stay pleasantly firm, while the walnuts add crunch and the pickles brighten each bite. Serve it chilled or at room temperature as a light lunch, a side dish, or part of a picnic spread. Lentils contribute plant protein and fibre, with walnuts adding unsaturated fats. For a fresher, lighter version, add plenty of herbs and leafy greens and use a modest amount of dressing.
How Nutritious Is Lentil Salad with Walnuts, Corn and Pickles?
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 Salad with Walnuts, Corn and Pickles 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 Salad with Walnuts, Corn and Pickles Contain Allergens?
Contains these allergens:
Which Diets Is Lentil Salad with Walnuts, Corn and Pickles 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 Salad with Walnuts, Corn and Pickles Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.56g
POLYUNSATURATED
5.31g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.