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Pasta salad with green lentils Calories
Cold pasta salad combining green lentils and pasta for fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pasta salad with green lentils (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 53 g of carbs, 12.8 g of protein, 6.8 g of fat and 8.6 g of fiber. Its 0.8 mg of Manganese covers 36% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Pasta salad with green lentils Nutrition Facts
Selected: 1 cup (medium) · 220 g
321
KCAL / 220G
Carbs
53g
· 19% DV
Protein
12.8g
· 26% DV
Fat
6.8g
· 9% DV
Fiber
8.6g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 16% · Fat 19%
Pasta salad with green lentils nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 53 g | 19% |
| Fiber | 8.6 g | 31% |
| Protein | 12.8 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 Pasta salad with green lentils?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 321 kcal |
| 1 tablespoon (mini) | 18 g | 26 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (small) | 160 g | 234 kcal |
| 1 serving (small) | 180 g | 263 kcal |
| 1 serving (medium) | 250 g | 365 kcal |
| 1 cup (large) | 300 g | 438 kcal |
| 1 serving (large) | 350 g | 511 kcal |
| 1 piece (whole) | 500 g | 730 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Pasta salad with green lentils
How do you make pasta salad with green lentils?
To make pasta salad with green lentils, cook the pasta and lentils separately, drain them, and let them cool. Toss them with chopped vegetables and a dressing of olive oil, lemon juice, salt, and herbs, then chill briefly so the flavours combine.
What dressing goes well with pasta salad with green lentils?
A lemon-and-olive-oil dressing goes especially well with pasta salad with green lentils. Add Dijon mustard, minced garlic, or chopped parsley for extra flavour; dress the pasta and lentils while they are cool so fresh herbs and vegetables keep their texture.
Should you cook the pasta and green lentils separately for pasta salad?
Yes, cook the pasta and green lentils separately for pasta salad. They take different amounts of time to become tender, and cooking them together can leave one overdone. Drain each well and cool them before mixing to keep the salad from turning watery.
Can you use canned green lentils in pasta salad with green lentils?
Yes, canned green lentils work in pasta salad with green lentils. Drain and rinse them first, then fold them in gently after the pasta has cooled; canned lentils are already soft, so vigorous mixing can break them up.
Is pasta salad with green lentils served cold or warm?
Pasta salad with green lentils is usually served chilled or at room temperature. Cooling the pasta and lentils before adding the dressing helps the salad stay distinct rather than steamy and soft; add delicate greens just before serving.
Can you make pasta salad with green lentils ahead of time?
Yes, you can make pasta salad with green lentils a day ahead and refrigerate it in a covered container. The pasta may absorb some dressing as it rests, so taste it before serving and refresh it with a little lemon juice or olive oil.
How long does pasta salad with green lentils last in the fridge?
Pasta salad with green lentils generally keeps for 3–4 days in a covered container in the refrigerator. If it contains a mayonnaise- or yogurt-based dressing, keep it chilled and discard it if it has sat at room temperature for an extended period.
Can you freeze pasta salad with green lentils?
No, freezing the finished pasta salad with green lentils is not recommended. The pasta can become mushy and fresh vegetables watery after thawing; for better texture, freeze cooked green lentils on their own and make the salad fresh.
What vegetables can you add to pasta salad with green lentils?
Cherry tomatoes, cucumber, bell pepper, red onion, olives, and parsley all work in pasta salad with green lentils. Cut watery vegetables shortly before serving, and add leafy greens at the end so they do not wilt while the salad chills.
What can you serve with pasta salad with green lentils?
Pasta salad with green lentils pairs well with grilled vegetables, chicken, fish, or a simple green salad. It can also be served as a filling lunch on its own; add a crisp side salad if you want a fresher contrast.
Pasta salad with green lentils Vitamins & Minerals
Vitamins
Vitamin K
24.2µg · 20% DV
Folate
74.8µg · 19% DV
B1
0.2mg · 17% DV
B3
2.42mg · 15% DV
Minerals
Manganese
0.84mg · 37% DV
Selenium
20µg · 36% DV
Copper
0.26mg · 29% DV
Phosphorus
172mg · 25% DV
Sodium
462mg · 20% DV
Potassium ⭐
370mg · 11% DV
Pasta salad with green lentils Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pasta salad with green lentils
To burn the 321 calories in 1 cup (medium) (220 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 Pasta salad with green lentils?
Pasta salad with green lentils brings cooked pasta together with tender, earthy green lentils. It is a flexible, modern-style salad rather than a dish tied to one particular region; recipes often add chopped vegetables, herbs and a tangy or olive-oil-based dressing, depending on what is at hand.
Served chilled or at room temperature, it has a pleasantly firm, hearty texture and works well for picnics, packed lunches or as a side at a shared meal. The combination contributes fibre and plant protein; a 100 g portion provides 3.9 g of fibre. For a lighter bowl, use the dressing sparingly and add extra fresh vegetables. It also pairs easily with leafy greens or plain yoghurt.
How Nutritious Is Pasta salad with green lentils?
Nutrient density
Medium
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 Pasta salad with green lentils 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 Pasta salad with green lentils Contain Allergens?
Contains these allergens:
Which Diets Is Pasta salad with green lentils Good For?
Vegan
— Not 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
Pasta salad with green lentils Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.53g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.