⏱ 25 min totalLentil Pear Salad
Per 1 serving · 306 g · 6 ingredients
of a 2,000 cal day
- Protein27g14% of calories
- Carbs63g33% of calories
- Fat45g53% of calories
At a glance
One serving of Lentil Pear Salad (306 g) has 712 calories, with 27 g of protein, 63 g of carbohydrates and 45 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (54% DV), dietary fiber (53% DV) and Vitamin E (62% DV). Keep an eye on sodium and saturated fat, which provide 24% and 42% of the daily value.
High in
20%+ of the daily value
- Protein54%
- Dietary fiber53%
- Vitamin E62%
- Vitamin K50%
- Thiamine74%
- Riboflavin (B2)40%
Good source of
10–19% of the daily value
- Vitamin A11%
- Vitamin C19%
- Niacin19%
- Choline16%
- Selenium13%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat42%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
½ cup, chopped Hazelnuts
¾ small Pears
¼ cup, crumbled Feta cheese
2 cup Arugula
½ fl oz Newman's Own balsamic vinaigrette
Directions
- 1
If starting with raw lentils, simmer in plenty of water until tender (about 15–20 minutes), then drain and cool completely.
- 2
Slice the pear just before assembling so it stays fresh.
- 3
In a mixing bowl, combine the cooked lentils, arugula, pear slices, chopped hazelnuts, and crumbled feta; toss gently to distribute.
- 4
Drizzle with balsamic vinaigrette and serve right away.
Vitamins & minerals
Amounts for 1 serving (306 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 97 μg | 11% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 9 mg | 62% |
| Vitamin K | 60 μg | 50% |
| Thiamine | 1 mg | 74% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 61% |
| Folate (B9) | 353 μg | 88% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 2 mg | 43% |
| Choline | 90 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 342 mg | 34% |
| Iron | 7 mg | 86% |
| Potassium | 1,018 mg | 22% |
| Magnesium | 150 mg | 36% |
| Phosphorus | 462 mg | 66% |
| Zinc | 4 mg | 39% |
| Copper | 1 mg | 163% |
| Manganese | 4 mg | 191% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 604 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 28 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 24 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 712 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 135minWalking (3.5 mph)
- 86minCycling (moderate)
- 59minRunning (6 mph)
- 100minSwimming laps
Common questions
How many calories are in Lentil Pear Salad?
One serving of Lentil Pear Salad (1 serving) has 712 calories, which works out to 233 calories per 100 g. That is about 36% of a 2,000-calorie day.
Is Lentil Pear Salad high in protein?
It provides a solid 27 g of protein per serving (54% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lentil Pear Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 33% 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 Pear Salad?
542 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lentil Pear Salad?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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