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Red Lentil Kısır Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Red Lentil Kısır (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 28.8 g of carbs, 8 g of protein, 6.5 g of fat and 7.8 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Red Lentil Kısır Nutrition Facts
Selected: 1 serving (medium) · 150 g
203
KCAL / 150G
Carbs
28.8g
· 10% DV
Protein
8g
· 16% DV
Fat
6.5g
· 8% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 16% · Fat 28%
Red Lentil Kısır nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 353 mg | 15% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 7.8 g | 28% |
| Protein | 8 g | 16% |
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 Serving of Red Lentil Kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 203 kcal |
| 2 tablespoon (diced) | 30 g | 41 kcal |
| 4 tablespoon (diced) | 60 g | 81 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (small) | 120 g | 162 kcal |
| 1 cup (large) | 180 g | 243 kcal |
| 1 pack (medium) | 200 g | 270 kcal |
| 1 serving (extra large) | 250 g | 338 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Red Lentil Kısır
What is Red Lentil Kısır?
Red Lentil Kısır is a Turkish-style bulgur salad made with cooked red lentils, herbs, lemon, oil and often pepper or tomato paste. Recipes vary in how much lentil replaces or accompanies the bulgur, so its texture can range from fluffy to soft.
Is Red Lentil Kısır the same as traditional Turkish kısır?
No, Red Lentil Kısır is a variation of traditional kısır. Both are typically seasoned bulgur salads with herbs and lemon, but this version also uses red lentils, which give it a softer texture and a more pronounced lentil flavor.
Can you make Red Lentil Kısır ahead of time?
Yes, you can make Red Lentil Kısır ahead and chill it before serving. For the freshest texture, mix in delicate herbs and spring onions shortly before eating, and taste it again after chilling since the bulgur may absorb some of the dressing.
How do you keep Red Lentil Kısır from getting mushy?
Keep Red Lentil Kısır from getting mushy by cooking the lentils until tender but not falling apart and draining excess water before adding the bulgur. Add bulgur gradually, then let it absorb the moisture covered rather than adding extra liquid all at once.
Which herbs are used in Red Lentil Kısır?
Parsley and spring onions are common in Red Lentil Kısır, and some recipes add mint or dill. Chop the herbs finely and fold them in once the lentil-and-bulgur mixture has cooled so they stay fresh rather than wilting.
Can Red Lentil Kısır be served warm?
Yes, Red Lentil Kısır can be served warm, though it is often eaten at room temperature or chilled like a salad. If serving it warm, add the fresh herbs at the end and adjust the lemon dressing just before bringing it to the table.
What can you serve with Red Lentil Kısır?
Red Lentil Kısır pairs well with crisp lettuce, cucumber, pickles or a bowl of yogurt. It can be part of a Turkish-style mezze spread or served as a light lunch; add a fresh salad if you want a more substantial plate.
Can you freeze Red Lentil Kısır?
Yes, Red Lentil Kısır can be frozen, but thawing may soften the bulgur and herbs. Freeze it without the fresh herbs if possible, thaw it in the refrigerator, then stir in fresh herbs and a little lemon juice before serving.
Does Red Lentil Kısır need tomato paste?
No, Red Lentil Kısır does not have to contain tomato paste. It is a common way to add savory depth and color, but you can leave it out or use pepper paste instead; adjust the lemon and seasoning to balance the flavor.
Is Red Lentil Kısır filling enough for lunch?
Yes, Red Lentil Kısır can make a satisfying lunch because it combines lentils, bulgur and vegetables in one dish. Serve it with crunchy vegetables or yogurt if you want more variety, and make a larger meal by adding another protein-rich side.
Red Lentil Kısır Vitamins & Minerals
Vitamins
Folate
108µg · 27% DV
B1
0.24mg · 20% DV
Vitamin K
22.5µg · 19% DV
B6
0.27mg · 16% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.72mg · 31% DV
Phosphorus
156mg · 22% DV
Iron
3.08mg · 17% DV
Sodium
353mg · 15% DV
Potassium ⭐
383mg · 11% DV
Red Lentil Kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Lentil Kısır
To burn the 203 calories in 1 serving (medium) (150 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 Kısır?
Red Lentil Kısır is a variation on Turkish kısır, the savoury bulgur salad often mixed with cooked red lentils, tomato or pepper paste, lemon, oil, herbs and spices. The balance of lentils and bulgur varies by recipe, while parsley and spring onion are common additions.
It is tangy and gently spiced, with tender lentils alongside the fine, grainy bulgur. In Turkey it is usually served cool or at room temperature, as part of a shared spread, a light lunch or a tea-time table; lettuce leaves make handy scoops. Outside Turkey, it also works well as a packed lunch or a plant-based side. It contributes fibre and plant protein, with 5.2 g of fibre per 100 g. For a lighter version, use less oil and add extra herbs or fresh vegetables.
How Nutritious Is Red Lentil Kısır?
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 Kısır 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 Kısır Contain Allergens?
Contains these allergens:
Which Diets Is Red Lentil Kısır Good For?
Vegan
✓ 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 Kısır Fat Profile
SATURATED
0.87g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.29g
Omega 6:3 ratio 14.6:1
Above the ideal 4:1 (14.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.