1 cup (medium) of Yogurt green lentil salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 27.9 g of carbs, 11.2 g of protein, 4 g of fat and 7.4 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Yogurt green lentil salad Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

15.5g

· 6% DV

Protein

6.2g

· 12% DV

Fat

2.2g

· 3% DV

Fiber

4.1g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 58% · Protein 23% · Fat 19%

Yogurt green lentil salad Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

0.6mg · 12% DV

0.13mg · 11% DV

0.18mg · 11% DV

Minerals

Phosphorus

90mg · 13% DV

Iron

2mg · 11% DV

Zinc

1mg · 9% DV

Potassium ⭐

320mg · 9% DV

How Nutritious Is Yogurt green lentil salad?

Nutrient density

High

70/ 100

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

59/ 100

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.

Yogurt green lentil salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt green lentil salad

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Yogurt green 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 Yogurt green lentil salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Yogurt green lentil 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

Yogurt green lentil salad Fat Profile

SATURATED

1.2g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 4.4:1

Above the ideal 4:1 (4.4:1).

Compare Yogurt green lentil salad

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Yogurt green lentil salad vs Egg33 kcal fewer per 100 g

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Yogurt green lentil salad vs Chicken Soup65 kcal more per 100 g

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Yogurt green lentil salad vs Protein Powder270 kcal fewer per 100 g

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Yogurt green lentil salad vs Fried Eggs (Butter)80 kcal fewer per 100 g

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Foods Similar to Yogurt green lentil salad

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

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Frequently Asked Questions About Yogurt green lentil salad

Can yogurt green lentil salad be made a day ahead?

Yes. Prepare it up to a day ahead and keep it covered in the refrigerator; stirring before serving helps redistribute the dressing and ingredients.

How long does yogurt green lentil salad keep in the fridge?

When refrigerated promptly in an airtight container, it is best eaten within 2–3 days. Discard it rather than saving it if it has been left at room temperature for an extended period.

How do I keep green lentils from turning mushy in the salad?

Cook the lentils only until tender with a slight bite, then drain and cool them promptly. Letting excess moisture drain well before mixing is also important for texture.

How can I stop yogurt lentil salad from becoming watery?

Mix the yogurt only with fully cooled, well-drained lentils, and dry any washed herbs thoroughly. Add salt close to serving, since it can draw water from vegetables and herbs.

Can I use Greek yogurt instead of regular yogurt?

Yes. Greek yogurt gives the salad a thicker, creamier dressing and is less likely to release water; thin it with a little water or lemon juice if needed.

What goes well with yogurt green lentil salad?

It pairs well with grilled chicken, fish, eggs, or whole-grain bread for a more complete meal. Fresh herbs, lemon, and a simple seasonal salad complement its tangy flavor.

Is yogurt green lentil salad better before or after a workout?

Because lentils are rich in fibre, eating this salad immediately before exercise may feel heavy for some people. It is often more comfortable after training, especially alongside another protein-rich food if needed.

Can yogurt green lentil salad cause gas?

Lentils can cause gas or bloating in some people, depending on portion size and individual digestion. Soaking dried lentils, discarding the cooking water, and starting with a smaller serving may help.

Can yogurt green lentil salad be frozen?

Freezing the finished salad is not ideal because yogurt can separate and become watery when thawed. Freeze cooked lentils separately, then add fresh yogurt and other ingredients after defrosting.

Can people with lactose intolerance eat yogurt green lentil salad?

It may cause symptoms in people who are sensitive to lactose because it contains dairy yogurt. Lactose-free yogurt can be used instead, while people with a milk allergy should avoid the dish entirely.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026