Calories in lentil and tomato flan: 165 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.

17.4 gFat

23.1 gProtein

66 gCarbohydrate

7.8 gFibre

183 gWater

2.7 gMinerals and the rest

17.4 gFat
23.1 gProtein
66 gCarbohydrate
7.8 gFibre
183 gWater
2.7 gMinerals and the rest

About average for dishes

Lentil and tomato flan is 165 kcal per 100 g. The 603 dishes in this database average 180.

Lentil and tomato flan165

Dishes average180

Low in sugar and salt

Low sugars and low salt by UK labelling rules, per 100 g.

Sugars, per serving7.8 g

Salt, per serving0.55 g

Vitamins and minerals in lentil and tomato flan

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

59 %

Phosphorus

411 mg in a 300 g serving

158th of 595 dishes

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

Copper0.57 mg57 %

Chloride453 mg57 %

Niacin (vitamin B3)8.1 mg51 %

Thiamin (vitamin B1)0.51 mg46 %

Iron6.2 mg44 %

Show all 17 with amounts

Phosphorus411 mg, 59 %

Copper0.57 mg, 57 %

Chloride453 mg, 57 %

Niacin (vitamin B3)8.1 mg, 51 %

Thiamin (vitamin B1)0.51 mg, 46 %

Iron6.2 mg, 44 %

Vitamin B60.6 mg, 43 %

Potassium849 mg, 42 %

Zinc3.3 mg, 33 %

Magnesium105 mg, 28 %

Calcium198 mg, 25 %

Folate0.039 mg, 20 %

Pantothenic acid (vitamin B5)1.2 mg, 20 %

Vitamin C15 mg, 19 %

Riboflavin (vitamin B2)0.24 mg, 17 %

Vitamin B120.0003 mg, 12 %

Selenium0.006 mg, 11 %

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

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

Only 3.6 % of the selenium reference intake, 4 % of the vitamin B12 reference intake and 5.7 % of the riboflavin reference intake per 100 g.

Selenium

3.6%in lentil and tomato flan, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Vitamin B12

4%in lentil and tomato flan, per 100 g

Find it inLiver, ox, raw4400 % per 100 g

Riboflavin (vitamin B2)

5.7%in lentil and tomato flan, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

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Lentil and tomato flan against other dishes

Per 100 g, sesame prawn toast (takeaway) has the most phosphorus in this comparison, followed by eggs (chicken, scrambled, with semi-skimmed milk) and lentil and tomato flan.

180mg

164mg

137mg

100mg

69mg

50mg

Sesame prawn toast, takeaway+43 mg

Eggs, chicken, scrambled, with semi-skimmed milk+27 mg

Flan, lentil and tomato, wholemeal, homemadethis page

Cheesecake, fruit, individual−37 mg

Curry, pigeon pea dahl, with vegetable oil−68 mg

Bhaji, turnip−87 mg

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

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Questions about lentil and tomato flan

The questions people ask about lentil and tomato flan, answered from the dataset.

How many calories are in a portion of lentil and tomato flan?

A typical portion (300 g, one serving) gives 495 kcal. Per 100 g the figure is 165 kcal.

Is lentil and tomato flan a source of phosphorus?

It is a source of phosphorus: 137 mg per 100 g, 20 % 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 tomato flan?

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 tomato flan have most of?

By share of the daily reference intake: phosphorus (137 mg, 20 %), copper (0.19 mg, 19 %) and chloride (151 mg, 19 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-801, Flan, lentil and tomato, wholemeal, 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.