⏱ 40 min total

Lentil and Rice Salad

Name: Lentil and Rice Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1 tbsp Lentils; ¾ tbsp Olive oil; ⅛ tsp Salt; ⅜ cup Water; ½ tbsp Lemon juice; 1 tbsp Dill; ¼ cup cherry tomatoes Cherry tomatoes; 1 tbsp Parsley; ⅛ cucumber Cucumber; ¼ cup White rice; 1 medium Scallions

Per 1 serving · 260 g · 11 ingredients

Calories

321

16%
of a 2,000 cal day

Protein
7.3g
9% of calories
Carbs
49g
61% of calories
Fat
11g
30% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Lentil and Rice Salad (260 g) has 321 calories, with 7.3 g of protein, 49 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (61% of calories). It is high in Vitamin C (20% DV), Vitamin K (91% DV) and thiamine (32% DV).

Per 100 g

124cal

low energy density

Protein per 100 cal

2.3g

Net carbs

46g

carbs minus fiber

Fiber

2.4 g sugar

High in

20%+ of the daily value

Vitamin C20%
Vitamin K91%
Thiamine32%
Folate (B9)48%
Iron44%
Copper26%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin E12%
Niacin17%
Vitamin B614%
Pantothenic acid18%
Phosphorus16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min

1
Bring about 2 cups water, one-third of the oil, and the salt to a boil in a 2‑quart saucepan. Stir in the rice, return to a boil, cover, reduce heat to low, and cook until the water is absorbed and the rice is tender, about 15 minutes. Remove from heat, fluff with a fork, and let stand covered for 5 minutes.
2
Meanwhile, cook the lentils in a pot of boiling salted water until just tender, 15 to 20 minutes. Drain very well.
3
Spread the rice and lentils on a rimmed baking sheet to cool for about 10 minutes. Transfer to a large bowl and toss with the remaining oil, lemon juice, dill, tomatoes, parsley, cucumber, and scallions. Taste and season with additional salt and freshly ground black pepper as needed.

Vitamins & minerals

Amounts for 1 serving (260 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	43 μg	5%
Vitamin C	18 mg	20%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	109 μg	91%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.1 mg	4%
Niacin	3 mg	17%
Vitamin B6	0.2 mg	14%
Folate (B9)	190 μg	48%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	18%
Choline	21 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	45 mg	4%
Iron	4 mg	44%
Potassium	352 mg	7%
Magnesium	32 mg	8%
Phosphorus	114 mg	16%
Zinc	1 mg	10%
Copper	0.2 mg	26%
Manganese	1 mg	33%
Selenium	7 μg	13%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	42 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	469 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	0.5 g	—
Lycopene	958 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	8 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	6 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 321 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

61min
Walking (3.5 mph)
39min
Cycling (moderate)
27min
Running (6 mph)
45min
Swimming laps

Common questions

How many calories are in Lentil and Rice Salad?

One serving of Lentil and Rice Salad (1 serving) has 321 calories, which works out to 124 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Lentil and Rice Salad high in protein?

Not especially. It has 7.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Lentil and Rice Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lentil and Rice Salad?

302 mg per serving.

How much sugar is in Lentil and Rice Salad?

2.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (260 g)

Calories321

% Daily Value*

Total fat 11g	14%
Saturated fat 1.5g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 302mg	13%
Total carbohydrate 49g	18%
Dietary fiber 3g	11%
Total sugars 2.4g
Protein 7.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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