Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Red lentil flour omelet Calories
High-protein, gluten-free legume-based omelet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red lentil flour omelet (120 g) has 218 calories. That works out to 182 calories per 100 g. It contains 22.3 g of carbs, 13.7 g of protein, 8.2 g of fat and 5.6 g of fiber. Its 10.2 µg of Biotin covers 34% of the Daily Value. Its glycemic index is 34 (low), so it raises blood sugar slowly.
Red lentil flour omelet Nutrition Facts
Selected: 1 piece (medium) · 120 g
218
KCAL / 120G
Carbs
22.3g
· 8% DV
Protein
13.7g
· 27% DV
Fat
8.2g
· 11% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 25% · Fat 34%
Red lentil flour omelet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0.04 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 5.6 g | 20% |
| Protein | 13.7 g | 27% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Red lentil flour omelet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 218 kcal |
| 0.25 piece (quarter) | 30 g | 55 kcal |
| 2 tablespoon (grated) | 30 g | 55 kcal |
| ½ piece (half) | 60 g | 109 kcal |
| 1 piece (small) | 80 g | 146 kcal |
| 100 g | 100 g | 182 kcal |
| 1 cup (chopped) | 140 g | 255 kcal |
| 1 serving (medium) | 150 g | 273 kcal |
| 1 piece (large) | 170 g | 309 kcal |
| 1 piece (jumbo) | 220 g | 400 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Red lentil flour omelet
How do you make red lentil flour omelet?
Whisk red lentil flour with eggs, water, and seasonings until the batter is smooth and pourable. Let it rest briefly, then cook it in a lightly oiled pan over medium heat. Flip only after the edges are set and the underside releases easily.
Does red lentil flour omelet taste like a regular omelet?
Red lentil flour omelet has an eggy taste from the eggs, with a mild, earthy lentil flavor underneath. Its texture is usually denser than a plain egg omelet, especially when the batter is thick or loaded with vegetables.
Why does red lentil flour omelet turn gummy?
Red lentil flour omelet can turn gummy when the batter is too thick or the center is undercooked. Whisk in enough water to make it pourable, let the flour hydrate briefly, and cook it over moderate heat so the middle sets before serving.
Can you make red lentil flour omelet without eggs?
Yes, you can make red lentil flour omelet without eggs by mixing the flour with water and seasonings. The result will be closer to a savory lentil pancake than a classic omelet, so spread the batter evenly and let it cook through before turning.
What fillings go well in red lentil flour omelet?
Spinach, scallions, herbs, mushrooms, and crumbled cheese all work well in red lentil flour omelet. Chop vegetables finely and cook watery ingredients first, so they do not make the omelet soggy or difficult to flip.
Is red lentil flour omelet the same as a chickpea flour omelet?
No, red lentil flour omelet is made with red lentil flour, while a chickpea flour omelet uses chickpea flour. Both can be cooked as savory, pancake-like dishes, but their flavor and texture differ; one flour may not replace the other in exactly the same proportion.
Can you prepare red lentil flour omelet ahead of time?
Yes, you can cook red lentil flour omelet ahead and refrigerate it in a covered container. Reheat it in a pan or microwave until hot, and avoid leaving it at room temperature for an extended time. It is best eaten soon after cooking for the firmest texture.
Can you freeze red lentil flour omelet?
Yes, cooked red lentil flour omelet can be frozen once cooled. Store portions in an airtight container, thaw them in the refrigerator, and reheat thoroughly in a pan. The texture may be softer after freezing than when freshly made.
Is red lentil flour omelet a good choice for weight loss?
Red lentil flour omelet can be a filling meal because it provides protein and fiber, but it does not cause weight loss by itself. Keep added oil and rich toppings in mind, and pair it with vegetables for a balanced meal.
Can you bake red lentil flour omelet instead of cooking it in a pan?
Yes, red lentil flour omelet can be baked in an oven-safe dish, although it will be thicker and more frittata-like than a pan-cooked version. Grease the dish, spread the batter evenly, and bake until the center is fully set.
Red lentil flour omelet Vitamins & Minerals
Vitamins
Biotin
10.2µg · 34% DV
Folate
88.8µg · 22% DV
B12
0.5µg · 21% DV
B2
0.25mg · 19% DV
Minerals
Phosphorus
226mg · 32% DV
Selenium
17µg · 31% DV
Manganese
0.62mg · 27% DV
Copper
0.23mg · 26% DV
Sodium
252mg · 11% DV
Potassium ⭐
306mg · 9% DV
Red lentil flour omelet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red lentil flour omelet
To burn the 218 calories in 1 piece (medium) (120 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 Red lentil flour omelet?
Red lentil flour omelet combines eggs with red lentil flour and cooks in a pan, giving a familiar omelet a legume-based twist. Recipes may add water, salt or spices to adjust the batter, so the finished omelet can be thin and tender or a little thicker. It is best understood as a flexible home-cooking variation rather than a dish tied to one particular region.
Its texture is soft like an egg omelet, with a slightly heartier bite and earthy note from the lentils. Serve it warm for breakfast or a quick lunch, with greens, tomatoes, herbs or a simple salad; it also fits easily into a meat-free meal. It provides 11.4 g of protein per 100 g, along with fibre. For a lighter plate, use just a little oil in a non-stick pan and pair it with fresh vegetables.
How Nutritious Is Red lentil flour omelet?
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 Red lentil flour omelet 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 Red lentil flour omelet Contain Allergens?
Contains these allergens:
Which Diets Is Red lentil flour omelet Good For?
Vegan
— Not 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
Red lentil flour omelet Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 23.7:1
Above the ideal 4:1 (23.7:1).
Compare Red lentil flour omelet
Foods Similar to Red lentil flour omelet
Have another question about Red lentil flour omelet?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.