Calories in roasted lentil and rice: 131 kcal

What’s in a 300 g serving

More than half of a serving is water, which is why the calories stay low. What is left is mostly carbohydrate.

5.4 gFat

15.3 gProtein

75.6 gCarbohydrate

5.1 gFibre

199 gWater

5.4 gFat
15.3 gProtein
75.6 gCarbohydrate
5.1 gFibre
199 gWater

Below average for dishes

Lentil and rice is 131 kcal per 100 g. The 603 dishes in this database average 180.

Lentil and rice131

Dishes average180

Low in sugar

1.1 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per serving3.3 g

Salt, per serving0.95 g

Vitamins and minerals in lentil and rice

Four of the 17 reach the “source of” level, phosphorus first; none reaches “high in”.

51 %

Phosphorus

357 mg in a 300 g serving

217th of 595 dishes

Phosphorus contributes to normal energy-yielding metabolism and to the maintenance of normal bones and teeth.

Chloride642 mg80 %

Niacin (vitamin B3)8.1 mg51 %

Selenium0.027 mg49 %

Copper0.42 mg42 %

Magnesium123 mg33 %

None recorded

Vitamin D
Vitamin C
Vitamin B12

Show all 17 with amounts

Chloride642 mg, 80 %

Phosphorus357 mg, 51 %

Niacin (vitamin B3)8.1 mg, 51 %

Selenium0.027 mg, 49 %

Copper0.42 mg, 42 %

Magnesium123 mg, 33 %

Thiamin (vitamin B1)0.36 mg, 33 %

Iron4.1 mg, 30 %

Zinc2.4 mg, 24 %

Folate0.045 mg, 23 %

Potassium429 mg, 21 %

Vitamin B60.3 mg, 21 %

Calcium60 mg, 7.5 %

Riboflavin (vitamin B2)0.06 mg, 4.3 %

Vitamin Dnone recorded

Vitamin Cnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What lentil and rice doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin B12.

Vitamin D

0mgin lentil and rice

Find it inBloater, grilled500 % per 100 g

Vitamin C

0mgin lentil and rice

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

0mgin lentil and rice

Find it inLiver, ox, raw4400 % per 100 g

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0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Lentil and rice against other dishes

Per 100 g, burger (beef, with bun, grilled) has the most phosphorus in this comparison, followed by chicken in white sauce.

203mg

171mg

130mg

119mg

98mg

38mg

Burger, beef, with bun, grilled+84 mg

Chicken in white sauce+52 mg

Duck with pineapple+11 mg

Lentil and rice roast, homemadethis page

Risotto, chicken−21 mg

Meringue, with cream−81 mg

All values per 100 g, from the same dataset. Differences are against lentil and rice.

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Questions about lentil and rice

What the numbers say to the questions people actually search.

How many calories are in a portion of lentil and rice?

A typical portion (300 g, one serving) gives 393 kcal. Per 100 g the figure is 131 kcal.

Is lentil and rice a source of chloride?

It is a source of chloride: 214 mg per 100 g, 27 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Are these figures exact for lentil and rice?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does lentil and rice have most of?

By share of the daily reference intake: chloride (214 mg, 27 %), phosphorus (119 mg, 17 %) and niacin (2.7 mg, 17 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-818, Lentil and rice roast, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Lentils). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.