Legumes
How many calories in Mediterranean Lentil Salad?
A vibrant blend of lentils, vegetables, and herbs, this salad provides a plethora of nutrients.
Per 100 g
150 kcal
1 cup
270 kcal
(180 g)
| Protein | Carbs | Fat |
|---|---|---|
| 9 g / 100g | 25 g / 100g | 3 g / 100g |
In numbers
Where the calories come from
Protein 22% · Carbs 61% · Fat 17%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (180 g, 270 kcal) is 14% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
- Burning 1 cup takes about 66 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Mediterranean Lentil Salad is number 3 of 6 by calories per 100 g, lowest first. The similar foods average 156 kcal per 100 g.
| Food | kcal / 100 g | Protein / 100 g |
|---|---|---|
| Spiced Lentil Stew | 90 | 6.5 g |
| Lentil Vegetable Stew | 120 | 9 g |
| Mediterranean Lentil Salad | 150 | 9 g |
| Stuffed Grape Leaves | 160 | 3.5 g |
| Oven-Baked Falafel | 196 | 9 g |
| African Peanut Stew | 215 | 9 g |
Nutrition data updated June 12, 2026.
Health score
9/10
Weight loss suitability
High in protein and fiber, perfect for weight-loss diets.
Frequently asked questions
- What are the main ingredients in lentil salad?
- Lentils, cucumbers, tomatoes, bell peppers, and a vinaigrette dressing.
- Is this salad good for meal prep?
- Yes, it stores well in the fridge for several days!
- Can I add more vegetables?
- Absolutely, feel free to customize with your favorites.
Related foods
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