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Low-oil tomato lentil pasta Calories
High in fiber and plant protein, low in oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-oil tomato lentil pasta (180 g) has 227 calories. That works out to 126 calories per 100 g. It contains 39.8 g of carbs, 13 g of protein, 2.5 g of fat and 9 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Low-oil tomato lentil pasta Nutrition Facts
Selected: 1 cup (medium) · 180 g
227
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
13g
· 26% DV
Fat
2.5g
· 3% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 22% · Fat 10%
Low-oil tomato lentil pasta nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 227 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 9 g | 32% |
| Protein | 13 g | 26% |
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 Low-oil tomato lentil pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 227 kcal |
| 1 ounce (small) | 28.4 g | 36 kcal |
| 100 g | 100 g | 126 kcal |
| 0.75 cup (small) | 135 g | 170 kcal |
| 1 serving (medium) | 200 g | 252 kcal |
| 1.5 cup (large) | 270 g | 340 kcal |
| 1 serving (large) | 300 g | 378 kcal |
| 2 cup (extra large) | 360 g | 454 kcal |
Calculated from 126 calories per 100 g.
Frequently Asked Questions About Low-oil tomato lentil pasta
What does low-oil tomato lentil pasta taste like?
Low-oil tomato lentil pasta has a savory tomato flavor and a more earthy, legume-like taste than wheat pasta. Its texture can be softer and slightly denser, so a bright sauce with herbs, garlic, or lemon helps balance the lentils.
Can you make low-oil tomato lentil pasta with dry lentils instead of lentil pasta?
No, dry lentils are not a direct substitute for lentil pasta in low-oil tomato lentil pasta. They cook into a different texture and need a different method; use pasta made from lentils for the familiar pasta shape and bite.
How do you keep low-oil tomato lentil pasta from breaking apart?
Cook low-oil tomato lentil pasta gently and stop when the pasta is just tender. Stir it sparingly, drain it promptly, and fold it into the tomato sauce right before serving; lentil pasta can become fragile when overcooked.
Which tomatoes work best in low-oil tomato lentil pasta?
Ripe fresh tomatoes or canned tomatoes both work in low-oil tomato lentil pasta. Fresh tomatoes give a lighter, fresher sauce, while canned tomatoes are convenient and often make a fuller-tasting sauce; cook either until it is no longer watery.
Can low-oil tomato lentil pasta be made without any oil?
Yes, low-oil tomato lentil pasta can be made without oil. Soften onion with a splash of water or cook the tomato directly in the pan, then season well with garlic, herbs, and pepper to build flavor without adding oil.
Is low-oil tomato lentil pasta a good meal-prep lunch?
Yes, low-oil tomato lentil pasta can work for meal prep, though lentil pasta tends to soften as it sits in sauce. Store the pasta and sauce separately when possible, then combine them after reheating for a firmer texture.
How long do leftovers of low-oil tomato lentil pasta keep in the fridge?
Leftover low-oil tomato lentil pasta keeps for about three to four days in a sealed container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
Can low-oil tomato lentil pasta be frozen after cooking?
Yes, cooked low-oil tomato lentil pasta can be frozen, although the pasta may turn softer after thawing. Freeze it in meal-sized containers, thaw it in the refrigerator, and reheat gently with a little water if the sauce has thickened.
Does low-oil tomato lentil pasta provide enough protein for a vegetarian meal?
Low-oil tomato lentil pasta contributes plant protein, but whether it is enough for a meal depends on the portion and the rest of the plate. Add vegetables and, if you want a more substantial meal, serve it with tofu, beans, or another protein-rich side.
Does low-oil tomato lentil pasta raise blood sugar less than regular pasta?
Low-oil tomato lentil pasta may produce a different blood-sugar response from regular wheat pasta because it is made with lentils, but the response varies by person and portion. Pairing it with non-starchy vegetables and a protein source can make the meal more balanced.
Low-oil tomato lentil pasta Vitamins & Minerals
Vitamins
Folate
117µg · 29% DV
B1
0.22mg · 18% DV
B6
0.22mg · 13% DV
B3
1.98mg · 12% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.76mg · 33% DV
Phosphorus
227mg · 32% DV
Iron
3.78mg · 21% DV
Potassium ⭐
522mg · 15% DV
Sodium
324mg · 14% DV
Low-oil tomato lentil pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil tomato lentil pasta
To burn the 227 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 Low-oil tomato lentil pasta?
Low-oil tomato lentil pasta pairs pasta made from lentils with a tomato-based sauce and a modest amount of oil. It is a contemporary, practical dish rather than a traditional recipe tied to one particular region. The tomato brings a sweet-tart note that complements the earthy flavour of lentils, while the pasta is best cooked until tender but still slightly firm.
Serve it warm for lunch or dinner, as a simple meal or alongside a green salad. Lentils give the dish a useful amount of plant protein and fibre; per 100 g, it provides 7.2 g of protein and 5 g of fibre. For a lighter plate, keep the oil measured and build flavour with garlic, herbs or pepper.
How Nutritious Is Low-oil tomato lentil pasta?
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 Low-oil tomato lentil pasta 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 Low-oil tomato lentil pasta Contain Allergens?
No known major allergens
Which Diets Is Low-oil tomato lentil pasta 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
Low-oil tomato lentil pasta Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.97g
POLYUNSATURATED
0.58g
Omega 6:3 ratio 7.1:1
Above the ideal 4:1 (7.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.