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Lentil vada Calories
Source of plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Lentil vada (70 g) has 210 calories. That works out to 300 calories per 100 g. It contains 26 g of carbs, 8.7 g of protein, 8 g of fat and 5.7 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Lentil vada Nutrition Facts
Selected: 2 piece (medium) · 70 g
210
KCAL / 70G
Carbs
26g
· 9% DV
Protein
8.7g
· 17% DV
Fat
8g
· 10% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 17% · Fat 34%
Lentil vada nutrition facts table · 2 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 287 mg | 12% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 5.7 g | 20% |
| Protein | 8.7 g | 17% |
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 vada?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 135 kcal |
| 1 piece (mini) | 25 g | 75 kcal |
| 1 piece (small) | 35 g | 105 kcal |
| 2 piece (medium) | 70 g | 210 kcal |
| 2 piece (large) | 90 g | 270 kcal |
| 100 g | 100 g | 300 kcal |
| 3 piece (large) | 105 g | 315 kcal |
| 1 serving (large) | 120 g | 360 kcal |
| 1 serving (extra large) | 180 g | 540 kcal |
Calculated from 300 calories per 100 g.
Frequently Asked Questions About Lentil vada
What is lentil vada?
Lentil vada is a savory Indian fritter made from ground or coarsely crushed lentils mixed with spices and aromatics, then fried. Recipes vary by region and lentil, but the fritters are generally crisp outside and tender inside.
How do you make lentil vada?
Soak the lentils as directed by your recipe, drain them thoroughly, then grind them coarsely with spices, onion, or herbs. Shape the mixture into small patties and fry in hot oil until crisp and browned, turning so they cook evenly.
Which lentils are used for lentil vada?
It depends on the style: some lentil vadas use split chickpeas (chana dal), while others use red lentils or different split pulses. Chana dal gives a particularly coarse, firm texture; red lentils soften more quickly and can make a softer mixture.
What is the difference between lentil vada and medu vada?
Lentil vada is commonly made with lentils or split chickpeas, while medu vada is traditionally made from skinned urad dal, or black gram. Medu vada is often shaped like a doughnut; lentil vada is more often formed into flat patties.
Why does lentil vada break apart while frying?
Lentil vada can break apart if the mixture is too wet, ground too finely, or placed in oil that is not hot enough. Drain the soaked lentils well, keep some texture in the grind, and test-fry one patty before cooking the batch.
How do you make lentil vada crispy?
For crisp lentil vada, drain the lentils thoroughly and grind them coarsely rather than into a smooth paste. Shape the patties relatively thin and fry in batches; overcrowding the pan cools the oil and can leave the coating soft.
Can you bake or air-fry lentil vada?
Yes, lentil vada can be baked or air-fried, though it may not be as crisp as the deep-fried version. Brush or spray the shaped patties lightly with oil, leave space between them, and cook until browned and firm.
What do you serve with lentil vada?
Lentil vada is often served hot with coconut chutney, mint or coriander chutney, or a tangy tamarind sauce. It also works as a snack with tea, or as part of an Indian meal alongside other savory dishes.
Can you make lentil vada ahead of time?
Yes, you can prepare the lentil mixture ahead and refrigerate it in a covered container, then shape and fry the vadas shortly before serving. Keeping the mixture chilled helps you work with it, but drain the lentils well before grinding so it does not turn watery.
How should leftover lentil vada be stored and reheated?
Refrigerate leftover lentil vada in a covered container once cool and eat it within a few days. Reheat it in an oven, air fryer, or skillet to bring back some crispness; a microwave tends to make the outside soft.
Lentil vada Vitamins & Minerals
Vitamins
Folate
68.6µg · 17% DV
B1
0.2mg · 17% DV
Vitamin E
1.68mg · 11% DV
B6
0.19mg · 11% DV
Minerals
Copper
0.27mg · 30% DV
Manganese
0.5mg · 22% DV
Phosphorus
144mg · 21% DV
Iron
2.45mg · 14% DV
Sodium
287mg · 12% DV
Potassium ⭐
294mg · 9% DV
Lentil vada Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil vada
To burn the 210 calories in 2 piece (medium) (70 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 vada?
Lentil vada is a South Asian savoury fritter made by shaping seasoned lentils into small rounds and frying them. Recipes vary across regions and households; the outside turns crisp while the centre stays tender. It is commonly enjoyed as a snack or breakfast item, often with chutney, and in English-speaking communities it also works well as a shareable starter or tea-time bite. A tangy chutney or fresh salad makes a good accompaniment.
Lentil vada offers plant protein and fibre, though frying gives it a richer feel. For a lighter plate, serve a modest portion with vegetables, or bake the patties at home; they will have a different texture from the traditional fried version.
How Nutritious Is Lentil vada?
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.
Is Lentil vada 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 vada Contain Allergens?
No known major allergens
Which Diets Is Lentil vada 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 vada Fat Profile
SATURATED
1.01g
MONOUNSATURATED
3.36g
POLYUNSATURATED
2.87g
Omega 6:3 ratio 45.5:1
Above the ideal 4:1 (45.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.