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Strained Yogurt Green Lentil Noodle Salad Calories
Filling salad with protein, fiber, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Strained Yogurt Green Lentil Noodle Salad (200 g) has 286 calories. That works out to 143 calories per 100 g. It contains 38.2 g of carbs, 15.4 g of protein, 8.2 g of fat and 8.4 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Strained Yogurt Green Lentil Noodle Salad Nutrition Facts
Selected: 1 cup (medium) · 200 g
286
KCAL / 200G
Carbs
38.2g
· 14% DV
Protein
15.4g
· 31% DV
Fat
8.2g
· 11% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 21% · Fat 26%
Strained Yogurt Green Lentil Noodle Salad nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 2.36 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 370 mg | 16% |
| Total carbohydrate | 38.2 g | 14% |
| Fiber | 8.4 g | 30% |
| Protein | 15.4 g | 31% |
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 Strained Yogurt Green Lentil Noodle Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 286 kcal |
| 100 g | 100 g | 143 kcal |
| ½ cup (small) | 100 g | 143 kcal |
| 0.75 cup (medium) | 150 g | 215 kcal |
| 1 serving (small) | 180 g | 257 kcal |
| 1 serving (large) | 250 g | 358 kcal |
| 1.5 cup (large) | 300 g | 429 kcal |
| 1 pack (large) | 350 g | 501 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Strained Yogurt Green Lentil Noodle Salad
How do you make strained yogurt green lentil noodle salad?
Cook the green lentils and noodles separately until tender, drain them well, and let them cool. Fold them into strained yogurt, then add herbs or seasonings if you like. Cooling the cooked ingredients first helps keep the yogurt thick rather than watery.
Can you use canned lentils in strained yogurt green lentil noodle salad?
Yes, canned green lentils work in strained yogurt green lentil noodle salad. Drain and rinse them well, then let them dry briefly so extra liquid does not thin the yogurt. Add them after the noodles have cooled.
What kind of noodles work best in strained yogurt green lentil noodle salad?
Small pasta shapes or Turkish erişte both work well in strained yogurt green lentil noodle salad because they mix easily with the lentils and yogurt. Cook the noodles just until tender, then drain thoroughly; overcooked pasta can make the salad soft and gluey.
Can strained yogurt green lentil noodle salad be made ahead?
Yes, you can make strained yogurt green lentil noodle salad a few hours ahead and keep it covered in the refrigerator. The noodles may absorb some moisture as it stands, so stir it before serving and loosen the texture with a little yogurt if needed.
How long does strained yogurt green lentil noodle salad last in the fridge?
Strained yogurt green lentil noodle salad is best eaten within 2–3 days when stored promptly in a covered container in the refrigerator. Do not leave it sitting out for an extended time, and discard it if its smell, appearance, or texture changes noticeably.
Why does strained yogurt green lentil noodle salad turn watery?
Strained yogurt green lentil noodle salad can turn watery when the lentils or noodles are still warm, insufficiently drained, or mixed with watery vegetables. Cool and drain the cooked ingredients well before mixing, and add salt close to serving time.
Is strained yogurt green lentil noodle salad served warm or cold?
Strained yogurt green lentil noodle salad is usually served chilled or cool, not hot. Let the cooked lentils and noodles cool completely before adding the yogurt; warm ingredients can loosen the dressing and make the finished salad less creamy.
Can you freeze strained yogurt green lentil noodle salad?
No, freezing strained yogurt green lentil noodle salad is not recommended. The yogurt can separate after thawing, while the noodles may become mushy. For easier meal prep, cook and refrigerate the lentils and noodles separately, then mix them with yogurt when you are ready to serve.
What can you serve with strained yogurt green lentil noodle salad?
Strained yogurt green lentil noodle salad pairs well with grilled vegetables, soup, or a simple leafy salad. Since it already contains lentils, noodles, and yogurt, it can also be served on its own as a filling lunch rather than as a side dish.
How can you change the flavor of strained yogurt green lentil noodle salad?
Fresh dill, spring onion, garlic, lemon, or toasted walnuts can give strained yogurt green lentil noodle salad a different flavor and texture. Add them in modest amounts so they complement the lentils and yogurt instead of overpowering the salad.
Strained Yogurt Green Lentil Noodle Salad Vitamins & Minerals
Vitamins
Folate
156µg · 39% DV
B1
0.32mg · 27% DV
B2
0.32mg · 25% DV
B12
0.56µg · 23% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.92mg · 40% DV
Phosphorus
272mg · 39% DV
Selenium
20µg · 36% DV
Sodium
370mg · 16% DV
Potassium ⭐
476mg · 14% DV
Strained Yogurt Green Lentil Noodle Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained Yogurt Green Lentil Noodle Salad
To burn the 286 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 Strained Yogurt Green Lentil Noodle Salad?
Strained Yogurt Green Lentil Noodle Salad brings cooked green lentils and noodles together with thick, strained yogurt. The lentils have a pleasantly firm bite and earthy flavour, while the noodles make the salad substantial and the yogurt adds a cool, tangy contrast. It is a home-style combination rather than a single fixed recipe, so the seasoning and additions can vary.
Serve it chilled or at room temperature as a light lunch, a filling side, or part of a spread. Fresh herbs make a lively finishing touch, and it pairs well with grilled vegetables or a simple green salad. Lentils contribute fibre and protein, while yogurt adds protein and calcium; a little less yogurt and extra greens can make the bowl feel lighter.
How Nutritious Is Strained Yogurt Green Lentil Noodle 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 Strained Yogurt Green Lentil Noodle Salad 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 Strained Yogurt Green Lentil Noodle Salad Contain Allergens?
Contains these allergens:
Which Diets Is Strained Yogurt Green Lentil Noodle Salad 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
Strained Yogurt Green Lentil Noodle Salad Fat Profile
SATURATED
2.36g
MONOUNSATURATED
3.56g
POLYUNSATURATED
1.24g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.