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Lentil toast Calories
Toasted bread with lentil filling, providing plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lentil toast (140 g) has 319 calories. That works out to 228 calories per 100 g. It contains 44 g of carbs, 14.3 g of protein, 9.5 g of fat and 8.5 g of fiber. Its 0.7 mg of Manganese covers 32% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Lentil toast Nutrition Facts
Selected: 1 piece (medium) · 140 g
319
KCAL / 140G
Carbs
44g
· 16% DV
Protein
14.3g
· 29% DV
Fat
9.5g
· 12% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 18% · Fat 27%
Lentil toast nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 476 mg | 21% |
| Total carbohydrate | 44 g | 16% |
| Fiber | 8.5 g | 30% |
| Protein | 14.3 g | 29% |
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 Medium Lentil toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 319 kcal |
| 1 slice (thin) | 45 g | 103 kcal |
| ½ piece (half) | 70 g | 160 kcal |
| 1 piece (small) | 90 g | 205 kcal |
| 2 slice (thick) | 90 g | 205 kcal |
| 100 g | 100 g | 228 kcal |
| 1 serving (medium) | 140 g | 319 kcal |
| 1 piece (large) | 190 g | 433 kcal |
| 1 serving (large) | 220 g | 502 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Lentil toast
What is lentil toast?
Lentil toast is toasted bread filled with cooked, seasoned lentils. Recipes vary: the lentils may be mashed into a spread or left partly whole, and cooks often add spices, herbs, or vegetables.
How do you make lentil toast?
To make lentil toast, mash or lightly crush cooked lentils, season them, and spread the mixture between slices of bread. Toast it in a sandwich press until the bread is browned and crisp; drain the lentils well first so the filling is not watery.
Which lentils work best for lentil toast?
Red lentils make a softer, more spreadable filling for lentil toast, while green or brown lentils retain more texture. Use fully cooked lentils and drain them well; either type works, depending on whether you prefer a smooth or chunky filling.
How do you stop lentil toast filling from spilling out?
Keep the lentil filling fairly thick, spread it in a thin layer, and leave a small border around the bread. Avoid overfilling the sandwich, and keep the press closed until the bread is toasted; a wet filling or opening it too soon can make it spill.
What spices go well in lentil toast?
Cumin, black pepper, paprika, and chili flakes all work well in lentil toast. Add fresh herbs such as parsley or cilantro for a brighter flavor, and taste the cooked lentils before filling the bread so the seasoning is balanced.
Can you make lentil toast with leftover lentils?
Yes, leftover cooked lentils can be used for lentil toast. Drain off any extra liquid, mash them lightly, and season them before spreading on the bread; lentils in a very thin soup or sauce may make the toast soggy.
What can you add to lentil toast?
You can add cooked onions, sautéed peppers, fresh herbs, or a little cheese to lentil toast. Cook watery vegetables first and let them cool so they do not soften the bread while it is being toasted.
What should you serve with lentil toast?
Serve lentil toast with a crisp salad, sliced vegetables, or soup for a fuller meal. A tangy yogurt-based dip also pairs well with the earthy lentils, while pickles add a sharper contrast.
How do you store leftover lentil toast?
Refrigerate leftover lentil toast in a covered container once it has cooled. The bread will lose some crispness in storage, so for the best texture, keep any extra lentil filling separate from the bread and assemble and toast it when you are ready to eat.
Can you freeze lentil toast?
Yes, lentil toast can be frozen, but the bread may turn soft after thawing. For better texture, freeze the cooked lentil filling separately, thaw it in the refrigerator, then spread it on fresh bread and toast it before serving.
Lentil toast Vitamins & Minerals
Vitamins
Folate
81.2µg · 20% DV
B1
0.22mg · 18% DV
B3
2.38mg · 15% DV
B6
0.25mg · 15% DV
Minerals
Manganese
0.73mg · 32% DV
Phosphorus
204mg · 29% DV
Copper
0.25mg · 28% DV
Selenium
15µg · 27% DV
Sodium
476mg · 21% DV
Potassium ⭐
347mg · 10% DV
Lentil toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil toast
To burn the 319 calories in 1 piece (medium) (140 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 toast?
Lentil toast is made by sandwiching a seasoned lentil filling between slices of bread and toasting them until crisp. It’s a simple, filling way to use lentils, rather than a dish with one fixed traditional recipe; the spices and texture of the filling can vary.
The bread turns crunchy while the middle stays soft and savoury. In Turkey, it can work for breakfast, a tea-time bite or a quick lunch; elsewhere, serve it as a snack or light meal with salad, sliced vegetables or yoghurt. Lentils contribute plant protein and fibre, making this a more sustaining choice than plain toast. For a lighter version, use a modest amount of oil in the filling.
How Nutritious Is Lentil toast?
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 toast Processed?
NOVA 3
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 toast Contain Allergens?
Contains these allergens:
Which Diets Is Lentil toast Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lentil toast Fat Profile
SATURATED
1.68g
MONOUNSATURATED
2.94g
POLYUNSATURATED
2.8g
Omega 6:3 ratio 32.4:1
Above the ideal 4:1 (32.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.