Lentils over quinoa: Calories, Protein & Nutrients
509 kcal · 30 g protein · 89 g carbs · 4 g fat · 24.7 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Lentils (cooked) 1¼ × one cup | 248 g | 287 | 22.3 | 49.8 | 0.9 | 19.6 |
| Quinoa (cooked) 1 × one cup | 185 g | 222 | 8.1 | 39.4 | 3.6 | 5.2 |
| Total | 432 g | 509 | 30.5 | 89.2 | 4.5 | 24.7 |
Lentils (cooked) brings the most calories (56%); Lentils (cooked) the most protein (73%); Quinoa (cooked) the most sodium (72%).
Where the calories come from
Protein 24% · Carbohydrate 70% · Fat 8% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 30 g | 61% | |
| Carbohydrate | 89 g | 32% | |
| Fat | 4.5 g | 6% | |
| Saturated fat | 0.5 g | 3% | |
| Fiber | 25 g | 88% | |
| Sugars | 6.1 g | — | |
| Sodium | 18 mg | 1% | |
| Potassium | 1231 mg | 26% | |
| Calcium | 78 mg | 6% | |
| Iron | 11 mg | 61% | |
| Magnesium | 208 mg | 49% | |
| Zinc | 5.2 mg | 47% | |
| Selenium | 12 mcg | 22% | |
| Vitamin B12 | 0.0 mcg | 0% | |
| Vitamin D | 0.0 mcg | 0% | |
| Folate | 526 mcg DFE | 131% | |
| Vitamin K | 4.2 mcg | 4% |
Against the other 72 meals
- Protein per 100 kcal: 6.0 g, rank 45 of 73. Best lunch on this measure: Turkey sandwich with tomato & lettuce (11.4 g).
- Fiber: rank 3 of 73 (highest first).
- Sodium: rank 10 of 73 (lowest first).
- Calories: rank 63 of 73 (lightest first).
Common questions
How many calories are in lentils over quinoa?
About 509 kcal for the portions listed (432 g of food in total), from USDA FoodData Central values.
How much protein is in lentils over quinoa?
30 g — 6.0 g per 100 kcal, which ranks 45 of 73 meals on this site.
How much fiber and sodium?
24.7 g of fiber (88% of the 28 g Daily Value) and 18 mg of sodium (1% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator