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Turkish Lentil Salad Calories
A fiber- and plant-protein-rich salad made with cooked lentils, onion, parsley, lemon, and olive oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Turkish Lentil Salad (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 35 g of carbs, 14 g of protein, 10.2 g of fat and 12.8 g of fiber. Its 210 µg of Folate covers 53% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Turkish Lentil Salad Nutrition Facts
Selected: 1 cup (medium) · 200 g
280
KCAL / 200G
Carbs
35g
· 13% DV
Protein
14g
· 28% DV
Fat
10.2g
· 13% DV
Fiber
12.8g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 19% · Fat 32%
Turkish Lentil Salad nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 560 mg | 24% |
| Total carbohydrate | 35 g | 13% |
| Fiber | 12.8 g | 46% |
| Protein | 14 g | 28% |
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 Turkish Lentil Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 280 kcal |
| 1 tablespoon (chopped) | 15 g | 21 kcal |
| 1 ounce (medium) | 28 g | 39 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 150 g | 210 kcal |
| 1 serving (large) | 220 g | 308 kcal |
| 1 cup (large) | 250 g | 350 kcal |
| 1 bottle (large) | 350 g | 490 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Turkish Lentil Salad
How do you make Turkish Lentil Salad?
Turkish Lentil Salad is made by tossing cooked, cooled lentils with onion, parsley, lemon juice and olive oil. Cook the lentils until tender but still holding their shape, then add the herbs and dressing so the salad stays fresh rather than mushy.
Which lentils are best for Turkish Lentil Salad?
Green or brown lentils work best in Turkish Lentil Salad because they keep their shape after cooking. Red lentils soften and break down much faster, giving the dish a softer, less distinct texture.
What ingredients go in Turkish Lentil Salad?
The usual ingredients in Turkish Lentil Salad are cooked lentils, onion, parsley, lemon juice and olive oil. Home recipes may also use scallions, sumac, chili flakes or pomegranate molasses, depending on the cook and regional preference.
Is Turkish Lentil Salad served warm or cold?
Turkish Lentil Salad is usually served chilled or at room temperature. Let the lentils cool before adding parsley and dressing; this keeps the herbs from wilting and helps the lemon and olive oil coat the lentils evenly.
How do you keep the onion from tasting too sharp in Turkish Lentil Salad?
To mellow the onion in Turkish Lentil Salad, salt the chopped onion briefly and rinse it, or let it sit in lemon juice before mixing. Both methods soften its bite while keeping some crunch.
What do you serve with Turkish Lentil Salad?
Turkish Lentil Salad pairs well with grilled vegetables, kebabs, fish or flatbread, and it can also be served as a light meal on its own. In a Turkish-style spread, it works as a meze or side salad.
Can you make Turkish Lentil Salad ahead of time?
Yes, Turkish Lentil Salad can be made a day ahead and kept covered in the refrigerator. The flavors will meld as it rests; for the freshest taste, save some parsley and a little lemon juice to add just before serving.
How long does Turkish Lentil Salad keep in the fridge?
Turkish Lentil Salad keeps for about 3 days in a sealed container in the refrigerator. Avoid leaving it out for an extended time, and return leftovers to the fridge promptly after serving.
What is the difference between Turkish Lentil Salad and ordinary lentil salad?
Turkish Lentil Salad is a particular lentil salad commonly dressed with lemon and olive oil and mixed with onion and parsley. “Lentil salad” is a broader term that can describe recipes with other vegetables, herbs or dressings.
Can Turkish Lentil Salad help with weight loss?
Turkish Lentil Salad can make a filling meal because lentils provide fiber and plant protein. It does not cause weight loss by itself; portion size and the other foods served with it also affect how filling the meal is.
Turkish Lentil Salad Vitamins & Minerals
Vitamins
Folate
210µg · 53% DV
Vitamin K
50µg · 42% DV
B1
0.24mg · 20% DV
Vitamin C
16mg · 18% DV
Minerals
Copper
0.46mg · 51% DV
Manganese
0.84mg · 37% DV
Phosphorus
230mg · 33% DV
Iron
4.6mg · 26% DV
Sodium
560mg · 24% DV
Potassium ⭐
600mg · 18% DV
Turkish Lentil Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkish Lentil Salad
To burn the 280 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 Turkish Lentil Salad?
Turkish Lentil Salad brings cooked lentils together with onion, parsley, lemon juice and olive oil. It is a home-style salad from Turkey, with recipes varying by household; the lentils are usually cooked until tender but still hold their shape, while herbs and lemon keep the dish fresh and bright.
In Turkey, it is commonly served cool or at room temperature as a side alongside grilled foods, or as part of a spread of salads and meze. It also works well as a simple lunch in its own right. Lentils make it a source of plant protein and fibre: a 100 g portion has 6.4 g of fibre. For a lighter version, use olive oil sparingly and add extra lemon and parsley.
How Nutritious Is Turkish 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
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 Turkish 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 Turkish Lentil Salad Contain Allergens?
No known major allergens
Which Diets Is Turkish 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
Turkish Lentil Salad Fat Profile
SATURATED
1.4g
MONOUNSATURATED
6.6g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.