Legumes
How many calories in Spiced Pumpkin Lentil Salad?
A hearty salad combining lentils, roasted pumpkin, and warm spices for a fulfilling meal.
Per 100 g
150 kcal
1 cup
300 kcal
(200 g)
| Protein | Carbs | Fat |
|---|---|---|
| 6 g / 100g | 22 g / 100g | 4 g / 100g |
In numbers
Where the calories come from
Protein 16% · Carbs 60% · Fat 24%
Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
- 1 cup (200 g, 300 kcal) is 15% 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 73 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).
Compared with similar foods
Spiced Pumpkin 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 |
| Spiced Pumpkin Lentil Salad | 150 | 6 g |
| Stuffed Grape Leaves | 160 | 3.5 g |
| Oven-Baked Falafel | 196 | 9 g |
| African Peanut Stew | 215 | 9 g |
Nutrition data updated June 13, 2026.
Health score
9/10
Weight loss suitability
High in protein and fiber, this salad is perfect for weight management.
Frequently asked questions
- Can I use canned lentils?
- Yes, canned lentils work well for quicker prep.
- Is it vegan?
- Yes, this salad is entirely plant-based.
- What other spices can I add?
- Try cumin, coriander, or curry powder for different flavors.
Related foods
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