AyarındaGreen lentil salad calories
1 serving · 150 g: about 140–240 kcal. 128 kcal per 100 g: 6 g protein, 16.1 g carbohydrate, 5 g fat.
Estimated recipe. The values are calculated from the standard home recipe below, with the ingredients’ USDA values. A home version can differ by ±25% with the recipe, oil and portion.
In portions
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 150 g | 140–240 kcal |
Nutrition facts (100 g)
| Energy | 128 kcal |
|---|---|
| Protein | 6 g |
| Carbohydrate | 16.1 g |
| Sugar | 3.7 g |
| Fiber | 5.5 g |
| Fat | 5 g |
| Saturated fat | 0.7 g |
| Sodium | 245 mg |
Where the calories come from: protein 18% · carbohydrate 48% · fat 34%.
Depending on the oil
Oil makes up a large share of the calories (~32%). 1 serving · 150 g: with less oil about 170 kcal, normal 190 kcal, with more oil about 220 kcal. Ayarında asks “How oily was it?” when you log it.
Which recipe is it calculated from?
The recipe’s ingredients (raw weight) and their calories:
| Ingredient | Amount | Calories |
|---|---|---|
| Boiled green lentils | 400 g | 464 kcal |
| Onion | 50 g | 20 kcal |
| Tomato | 100 g | 18 kcal |
| Parsley | 30 g | 11 kcal |
| Olive oil | 30 g | 265 kcal |
| Lemon juice | 20 g | 4 kcal |
| Pomegranate molasses | 15 g | 44 kcal |
| Red pepper flakes | 2 g | 6 kcal |
| Salt | 4 g | 0 kcal |
| Total | 832 kcal |
The cooked dish weighs 650 g in total: 128 kcal per 100 g, so 1 serving · 150 g has about 190 kcal.
Source: Ayarında recipe; ingredient values from USDA FoodData Central. The same food can vary by ±25% with its variety, recipe and brand.
Frequently asked questions
Green lentil salad: how many grams and calories in 1 serving?
1 serving is about 150 g on average and has about 140–240 kcal. Made with less oil it’s about 170 kcal, with more oil about 220 kcal.
Green lentil salad: how many calories in 100 grams?
Per 100 g there are 128 kcal, 6 g of protein, 16.1 g of carbohydrate and 5 g of fat.
Green lentil salad: how much protein does it have?
Per 100 g there are 6 g of protein; 1 serving (150 g) has about 9 g of protein. About 18% of its calories come from protein.
Green lentil salad: does it make you gain weight?
No single food makes you gain weight on its own; your weight depends on the day’s total calories. 1 serving (150 g) has about 190 kcal: about 10% of a 2,000 kcal day (the reference on nutrition labels). Its energy density is low (1.3 kcal per gram): you can eat more of it for the same calories. Nearly half of its calories come from carbohydrate.
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Meal ideas with it
Similar foods
Among salads and meze, it is in the middle: 128 kcal per 100 g (average 140 kcal). Lighter options: Pickles (cucumber) (~6 kcal), Acılı ezme (spicy tomato dip) (~91 kcal).
- Baba ghanoush 1 serving ~130 kcal · 3 g protein
- Haydari (strained yogurt dip) 1 serving ~150 kcal · 9 g protein
- Fava (broad bean purée) 1 serving ~160 kcal · 7 g protein
- Green lentil salad 1 serving ~190 kcal · 9 g protein
- Şakşuka (fried eggplant in tomato sauce) 1 serving ~210 kcal · 2 g protein
- Gavurdağı salad (walnut salad) 1 serving ~230 kcal · 4 g protein
- Potato salad 1 serving ~230 kcal · 3 g protein
- Kısır (bulgur salad) 1 serving ~240 kcal · 6 g protein
- Piyaz (white bean salad) 1 serving ~280 kcal · 13 g protein