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Rice and Lentil Salad Calories
Rich in 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 Rice and Lentil Salad (200 g) has 302 calories. That works out to 151 calories per 100 g. It contains 47.4 g of carbs, 10.4 g of protein, 8.8 g of fat and 8.2 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Rice and Lentil Salad Nutrition Facts
Selected: 1 cup (medium) · 200 g
302
KCAL / 200G
Carbs
47.4g
· 17% DV
Protein
10.4g
· 21% DV
Fat
8.8g
· 11% DV
Fiber
8.2g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 13% · Fat 26%
Rice and Lentil Salad nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 1.24 g | 6% |
| Trans fat | 0 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 47.4 g | 17% |
| Fiber | 8.2 g | 29% |
| Protein | 10.4 g | 21% |
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 Rice and Lentil Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 302 kcal |
| 1 tablespoon (diced) | 20 g | 30 kcal |
| 100 g | 100 g | 151 kcal |
| ½ cup (small) | 100 g | 151 kcal |
| 1 serving (small) | 150 g | 227 kcal |
| 1 serving (large) | 250 g | 378 kcal |
| 1.5 cup (large) | 300 g | 453 kcal |
| 2 cup (extra large) | 400 g | 604 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Rice and Lentil Salad
How do you make Rice and Lentil Salad?
Make Rice and Lentil Salad by cooking the rice and lentils separately until tender but still distinct, then cooling them. Toss with chopped vegetables or herbs, olive oil, lemon juice, and seasoning just before serving.
Which lentils are best for Rice and Lentil Salad?
Green or brown lentils are best for Rice and Lentil Salad because they hold their shape after cooking. Red lentils soften much more quickly and can turn the salad mushy, so they are better suited to soups or purées.
How do you keep Rice and Lentil Salad from getting mushy?
Keep Rice and Lentil Salad from getting mushy by cooking the rice and lentils separately and draining them well. Spread them out to cool before mixing, and avoid stirring vigorously once the dressing and softer ingredients are added.
What dressing goes well with Rice and Lentil Salad?
A lemon and olive oil dressing works especially well with Rice and Lentil Salad. Add mustard, chopped parsley, or cumin if you like, but dress the grains lightly so the salad stays fresh rather than heavy or soggy.
Can Rice and Lentil Salad be served warm?
Yes, Rice and Lentil Salad can be served warm or at room temperature. Let the cooked rice and lentils stop steaming before adding fresh herbs or vegetables, which can wilt or lose their texture in a hot mixture.
What should you serve with Rice and Lentil Salad?
Rice and Lentil Salad pairs well with roasted vegetables, grilled chicken, or a crisp green salad. For a lighter plant-based meal, serve it with cucumber and tomato; a tangy yogurt sauce also complements the lentils if dairy suits your menu.
Can you make Rice and Lentil Salad ahead of time?
Yes, you can prepare Rice and Lentil Salad ahead. Cook and chill the rice and lentils, then store them covered; mix in delicate herbs, crunchy vegetables, and most of the dressing shortly before serving for the best texture.
How long does Rice and Lentil Salad last in the fridge?
Rice and Lentil Salad generally keeps for 3–4 days in a covered container in the refrigerator when chilled promptly after cooking. Take out only the amount you plan to serve, rather than leaving the whole batch at room temperature.
Can you freeze Rice and Lentil Salad?
Yes, Rice and Lentil Salad can be frozen, although thawed rice may be softer and fresh vegetables or herbs can lose their texture. Freeze the cooked rice and lentils without the dressing or greens, then add fresh ingredients after thawing.
Can you use brown rice in Rice and Lentil Salad?
Yes, brown rice works in Rice and Lentil Salad and gives it a chewier texture. Cook it until tender, cool it before combining, and check that the lentils are not overcooked while the longer-cooking rice finishes.
Rice and Lentil Salad Vitamins & Minerals
Vitamins
Folate
156µg · 39% DV
B1
0.24mg · 20% DV
B6
0.32mg · 19% DV
Vitamin K
20.4µg · 17% DV
Minerals
Manganese
0.96mg · 42% DV
Copper
0.36mg · 40% DV
Phosphorus
206mg · 29% DV
Selenium
14µg · 25% DV
Sodium
370mg · 16% DV
Potassium ⭐
368mg · 11% DV
Rice and Lentil Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice and Lentil Salad
To burn the 302 calories in 1 cup (medium) (200 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 Rice and Lentil Salad?
Rice and lentil salad brings cooked lentils and rice together in a flexible, home-style salad. It is often dressed with lemon and olive oil and mixed with fresh herbs or vegetables; the exact combination varies from kitchen to kitchen. The ingredients make it a familiar kind of dish in Turkish-style home cooking, rather than a recipe with one fixed set of additions.
Serve it chilled or at room temperature, as a light lunch, a side for grilled food, or part of a picnic spread. Lentils contribute plant protein and fibre, while rice makes the salad more substantial; a 100 g portion provides 4.1 g of fibre. For a lighter version, keep the oil modest and add plenty of herbs and lemon.
How Nutritious Is Rice and Lentil Salad?
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
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 Rice and 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 Rice and Lentil Salad Contain Allergens?
No known major allergens
Which Diets Is Rice and Lentil Salad Good For?
Vegan
✓ 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
Rice and Lentil Salad Fat Profile
SATURATED
1.24g
MONOUNSATURATED
5.44g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 15.7:1
Above the ideal 4:1 (15.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.