⏱ 25 min totalLentil Salad
Per 1 serving · 432 g · 7 ingredients
of a 2,000 cal day
- Protein31g20% of calories
- Carbs77g48% of calories
- Fat23g32% of calories
At a glance
One serving of Lentil Salad (432 g) has 610 calories, with 31 g of protein, 77 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (63% DV), dietary fiber (54% DV) and Vitamin E (33% DV). Keep an eye on saturated fat, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Dietary fiber54%
- Vitamin E33%
- Vitamin K28%
- Thiamine86%
- Riboflavin (B2)33%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin B1213%
Watch
20%+ of the daily value
- Saturated fat22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Lentils- 🥄⅞ cup Water
⅓ cup, cubes Pears
¼ cup, chopped Hazelnuts
⅛ cup, crumbled Feta cheese
1 cup Arugula
½ tbsp Newman's Own balsamic vinaigrette
Directions
- 1
Rinse the lentils under cool water in a fine-mesh sieve, removing any debris.
- 2
Bring a pot of water to a boil, add the lentils, return to a gentle boil, then cover and cook until tender, about 20 minutes. Drain well and spread on a tray for 5–10 minutes to steam-dry and cool slightly.
- 3
While the lentils cook, dice the pears. In a large bowl, combine the warm (not hot) lentils with pears, hazelnuts, feta, and arugula.
- 4
Drizzle with the balsamic vinaigrette and toss gently to coat. Taste and adjust to preference, then serve.
Vitamins & minerals
Amounts for 1 serving (432 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 50 μg | 6% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 33 μg | 28% |
| Thiamine | 1 mg | 86% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 60% |
| Folate (B9) | 521 μg | 130% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 114 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 196 mg | 20% |
| Iron | 8 mg | 101% |
| Potassium | 995 mg | 21% |
| Magnesium | 109 mg | 26% |
| Phosphorus | 433 mg | 62% |
| Zinc | 5 mg | 41% |
| Copper | 1 mg | 139% |
| Manganese | 3 mg | 139% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 318 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 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 | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 23 μg | — |
| Serine | 2 g | — |
| Starch | 48 g | — |
| Sucrose | 3 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 | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 610 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 116minWalking (3.5 mph)
- 73minCycling (moderate)
- 51minRunning (6 mph)
- 86minSwimming laps
Common questions
How many calories are in Lentil Salad?
One serving of Lentil Salad (1 serving) has 610 calories, which works out to 141 calories per 100 g. That is about 31% of a 2,000-calorie day.
Is Lentil Salad high in protein?
It provides a solid 31 g of protein per serving (63% of the 50 g daily value), but protein supplies only 20% 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 Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 62 g of net carbs and 48% 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 Salad?
301 mg per serving.
How much sugar is in Lentil Salad?
10 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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