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Red lentil cookie Calories
Lentil-based cookie with plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red lentil cookie (30 g) has 128 calories. That works out to 428 calories per 100 g. It contains 17.6 g of carbs, 3.7 g of protein, 5 g of fat and 2.4 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Red lentil cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
128
KCAL / 30G
Carbs
17.6g
· 6% DV
Protein
3.7g
· 7% DV
Fat
5g
· 6% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 11% · Fat 35%
Red lentil cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 3.7 g | 7% |
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 Red lentil cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 128 kcal |
| 1 piece (small) | 18 g | 77 kcal |
| 1 serving (mini) | 25 g | 107 kcal |
| 1 piece (large) | 45 g | 193 kcal |
| 2 piece (double) | 60 g | 257 kcal |
| 1 serving (large) | 75 g | 321 kcal |
| 3 piece (triple) | 90 g | 385 kcal |
| 100 g | 100 g | 428 kcal |
| 1 pack (whole) | 120 g | 514 kcal |
Calculated from 428 calories per 100 g.
Frequently Asked Questions About Red lentil cookie
How do you make red lentil cookies?
Red lentil cookies can be made with cooked, mashed red lentils or red lentil flour. Mix the lentil ingredient with the recipe’s fat, binder, and sweetener, then shape the dough and bake until set. The texture varies with the lentil form used.
Do red lentil cookies taste like lentils?
Red lentil cookies can have a mild earthy or legume-like flavor, especially when lentils are the main ingredient. Vanilla, cinnamon, cocoa, or citrus zest can make that flavor less noticeable without hiding the cookie’s overall taste.
Are red lentil cookies sweet or savory?
Red lentil cookies are usually made sweet, but savory versions are possible. Sweet recipes use ingredients such as fruit, spices, or a sweetener, while savory versions may include herbs or cheese. Check the recipe rather than assuming the lentils make them savory.
Can you make red lentil cookies without lentil flour?
Yes, red lentil cookies can be made without lentil flour by using cooked red lentils instead. Drain them thoroughly and mash or blend them into a smooth paste; the added moisture may mean the recipe needs a little more flour to hold its shape.
Why are my red lentil cookies soft in the middle?
Red lentil cookies may stay soft in the middle because the dough contains moist lentil purée or the cookies have not cooled fully. Let them cool on the baking tray before judging the texture; they often firm up as they cool.
Can you freeze red lentil cookie dough?
Yes, red lentil cookie dough can generally be frozen in a sealed container. Portion or shape it before freezing so you can bake only what you need. Thaw it in the refrigerator and check that it is firm enough to handle before baking.
How should you store red lentil cookies?
Store red lentil cookies only after they have cooled completely, in an airtight container. Keep them in a cool, dry place and eat them within a few days; freeze them in a sealed container if you need to keep them longer.
Can red lentil cookies be made with red lentil flour instead of cooked lentils?
Yes, red lentil flour works in red lentil cookies, but it does not add the same moisture as cooked lentils. Follow a recipe designed for lentil flour, or adjust the liquid carefully so the dough holds together without becoming sticky.
What can you add to red lentil cookies for extra flavor?
Cinnamon, vanilla, cocoa, citrus zest, or dried fruit can add flavor to red lentil cookies. For a savory batch, herbs or cheese are options. Choose additions that suit the recipe, and avoid adding so much that the dough cannot hold its shape.
Are red lentil cookies healthier than regular cookies?
Red lentil cookies provide protein and fiber from the lentils, but they can still contain substantial fat and sweetener. They are not automatically healthier than every other cookie; the ingredients and how much you eat determine how they fit into a snack.
Red lentil cookie Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
Folate
18.6µg · 5% DV
Biotin
1.2µg · 4% DV
Vitamin E
0.57mg · 4% DV
Minerals
Manganese
0.2mg · 9% DV
Phosphorus
59mg · 8% DV
Copper
0.07mg · 8% DV
Iron
0.93mg · 5% DV
Potassium ⭐
94mg · 3% DV
Sodium
63mg · 3% DV
Red lentil cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red lentil cookie
To burn the 128 calories in 1 piece (medium) (30 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 cookie?
A red lentil cookie is a baked snack made with red lentils in the dough. Recipes vary: lentils may be used as a purée or flour and combined with other cookie ingredients, so the result can be sweet or savoury. It does not belong to one clearly defined regional tradition; texture and flavour depend on the recipe, ranging from tender to crisp.
Enjoy it as an everyday snack with tea or coffee, or serve a savoury version alongside a simple meal. Red lentils give the cookie some plant protein and fibre; it provides 12.4 g of protein per 100 g. If you want a lighter snack, have one small piece and pair it with fruit or an unsweetened drink.
How Nutritious Is Red lentil cookie?
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 Red lentil cookie 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 Red lentil cookie Contain Allergens?
Contains these allergens:
Which Diets Is Red lentil cookie 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
Red lentil cookie Fat Profile
SATURATED
1.23g
MONOUNSATURATED
1.89g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 43.5:1
Above the ideal 4:1 (43.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.