1 serving (medium) of Lentil Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27.8 g of carbs, 9.8 g of protein, 1.8 g of fat and 8.6 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.

What is Lentil Salad?

Lentil Salad brings cooked lentils together with fresh ingredients such as tomato, cucumber, red onion and parsley. This Turkish-style home cooking often gets its brightness from lemon and a little olive oil, and can be made with green or brown lentils.

The lentils should hold their shape, giving the salad a tender, pleasantly substantial texture alongside crisp vegetables. In Turkey it may be served as a meze or side dish, or enjoyed as a light meal; it also works well for packed lunches elsewhere. It provides plant-based protein and fibre, with 5.7 g of fibre per 100 g. Add extra herbs and lemon, or serve it over leafy greens for a fresh, easy meal.

Lentil Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

6.5g

· 13% DV

Fat

1.2g

· 2% 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 67% · Protein 23% · Fat 10%

Lentil Salad Vitamins & Minerals

Vitamins

0.22mg · 18% DV

Folate

60µg · 15% DV

0.18mg · 11% DV

0.4mg · 8% DV

Minerals

Phosphorus

110mg · 16% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Magnesium

32mg · 8% DV

How Nutritious Is Lentil Salad?

Nutrient density

High

70/ 100

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

66/ 100

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.

Lentil Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lentil Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lentil 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 Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lentil 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 Salad Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

Compare Lentil Salad

🥗vs🥣

Lentil Salad vs Green Lentils (Boiled)4 kcal more per 100 g

→🥗vs🌱

Lentil Salad vs Edamame1 kcal fewer per 100 g

→🥗vs🫘

Lentil Salad vs White Beans7 kcal fewer per 100 g

→🥗vs🍲

Lentil Salad vs Bean Stew with MeatSame calories per 100 g

→

Foods Similar to Lentil Salad

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Lentil Salad

What is lentil salad made of?

Lentil salad usually combines cooked green or brown lentils with chopped vegetables, fresh herbs, and a tangy dressing. A common version includes tomatoes, cucumber, red onion, parsley, lemon juice, and olive oil.

Which lentils are best for lentil salad?

Green or brown lentils work best for lentil salad because they stay relatively firm after cooking. Red lentils soften quickly and can turn mushy, so they are better suited to soups and dishes where a softer texture is wanted.

Can you make lentil salad with canned lentils?

Yes, canned lentils are a convenient shortcut for lentil salad. Drain and rinse them well, then let them dry so excess liquid does not water down the dressing; fold them gently into the chopped vegetables.

How do you stop lentil salad from getting mushy?

To keep lentil salad from getting mushy, cook the lentils only until tender, then drain them promptly and let them cool before mixing. Stir gently, and add watery vegetables such as tomatoes and cucumber close to serving.

What dressing goes well with lentil salad?

A lemon-and-olive-oil dressing is a classic choice for lentil salad. Whisk it with salt and pepper, and add Dijon mustard or a little vinegar if you want extra sharpness; toss the salad shortly before serving.

Can lentil salad be served warm?

Yes, lentil salad can be served warm, especially when the lentils are freshly cooked. Let them cool until just warm before adding cucumber, tomato, and herbs, so the vegetables keep their fresh texture rather than wilting.

What do you serve with lentil salad?

Lentil salad pairs well with grilled fish, chicken, or vegetables, and it can also be served alongside flatbread and dips. For a meat-free meal, serve it with roasted vegetables or a grain such as bulgur.

How long does lentil salad last in the fridge?

Lentil salad keeps in a covered container in the refrigerator for about three days. The lentils hold up better than the fresh vegetables, so the salad may become wetter and softer as it sits.

Can you freeze lentil salad?

Freezing lentil salad is not recommended when it contains fresh cucumber, tomato, or herbs; they become watery and limp after thawing. You can freeze cooked lentils separately, then thaw them and add fresh ingredients and dressing later.

Is lentil salad good for meal prep?

Yes, lentil salad works well for meal prep because cooked lentils can be prepared ahead and combined with a flavorful dressing. Keep delicate vegetables and herbs separate until serving to preserve their crunch and freshness.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026