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Lentil, sumac and iceberg lettuce salad Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Lentil, sumac and iceberg lettuce salad Nutrition Facts
Selected: 100 g
63
KCAL / 100G
Carbs
11.3g
· 67%
Protein
4.4g
· 26%
Fat
0.5g
· 7%
Fiber
4.3g
Lentil, sumac and iceberg lettuce salad Vitamins & Minerals
Vitamins
Folate
80µg · 20% DV
Vitamin K
18µg · 15% DV
B1
0.1mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Potassium ⭐
230mg · 7% DV
Iron
1mg · 6% DV
Lentil, sumac and iceberg lettuce salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lentil, sumac and iceberg lettuce 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, sumac and iceberg lettuce salad Contain Allergens?
No known major allergens
Which Diets Is Lentil, sumac and iceberg lettuce 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, sumac and iceberg lettuce salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
Foods Similar to Lentil, sumac and iceberg lettuce salad
Lentil, sumac and iceberg lettuce salad — Frequently Asked Questions
Can lentil, sumac and iceberg lettuce salad work as a full meal?
It can be a light meal on its own, but many people will find it more satisfying with an added side such as whole grains, olive oil-based additions, or another protein source. On very active days, it may not be enough by itself.
Is this salad better before or after a workout?
It can work well 1-2 hours before exercise because it is relatively light and not high in fat. After training, pairing it with an extra protein source is usually a better choice for recovery.
What does sumac actually add to this salad?
Sumac gives a tangy, bright flavor that lifts the earthiness of lentils and makes the salad taste fresher. It is not just decorative; it helps balance the overall flavor.
Why can lentil salad sometimes cause bloating?
Lentils contain fibre and naturally occurring fermentable carbohydrates, which can cause gas or bloating in some people. Cooking the lentils well, chewing thoroughly, and increasing portion size gradually may help.
How long does this salad keep in the fridge?
Once dressed, it is usually best eaten within a day for the best texture. If the cooked lentils and chopped lettuce are stored separately, freshness tends to last better until the next day.
Can you freeze it?
Freezing the full salad is not ideal because iceberg lettuce loses its crisp texture and becomes watery after thawing. Cooked lentils can be frozen separately, then combined with fresh lettuce and sumac later.
Is it suitable for children, and how can the flavor be softened?
It can be suitable for children, but sumac, onion, or sharp acidity may taste too strong for some. Using less sumac and adding mild ingredients like cucumber or a little olive oil can make it gentler.
What should you pair with it to support iron absorption?
Foods rich in vitamin C, such as lemon, peppers, or tomatoes, can help the body use the iron from lentils more effectively. Adding lemon juice is a simple and practical option.
Is it a good late-night food?
It is often lighter than fried or very fatty meals, so it can fit as an evening option. However, lentils may cause digestive discomfort for some people at night, so portion size should match personal tolerance.
Who should be careful with this salad?
People who are sensitive to legumes, prone to IBS-type symptoms, or uncomfortable with raw vegetables may need to be cautious. Starting with a smaller portion is often the safest approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.