Calories in roasted lentil and rice: 131 kcal

What’s in a 300 g serving

More than half of a serving is water. The rest is 72.3 g carbohydrate and 16.5 g protein.

6.3 gFat

16.5 gProtein

72.3 gCarbohydrate

4.8 gFibre

200 gWater

6.3 gFat
16.5 gProtein
72.3 gCarbohydrate
4.8 gFibre
200 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

Nothing reaches the “high in” level, but four of the 15 count as a source, led by selenium.

55 %

Selenium

0.03 mg in a 300 g serving

71st of 430 dishes

Selenium contributes to the normal function of the immune system, to normal thyroid function and to the maintenance of normal hair and nails.

Chloride642 mg80 %

Niacin (vitamin B3)8.4 mg53 %

Phosphorus366 mg52 %

Copper0.42 mg42 %

Thiamin (vitamin B1)0.36 mg33 %

Only a trace

Vitamin C

Show all 15 with amounts

Chloride642 mg, 80 %

Selenium0.03 mg, 55 %

Niacin (vitamin B3)8.4 mg, 53 %

Phosphorus366 mg, 52 %

Copper0.42 mg, 42 %

Thiamin (vitamin B1)0.36 mg, 33 %

Magnesium120 mg, 32 %

Iron4.2 mg, 30 %

Zinc2.7 mg, 27 %

Folate0.048 mg, 24 %

Potassium432 mg, 22 %

Vitamin B120.0003 mg, 12 %

Riboflavin (vitamin B2)0.12 mg, 8.6 %

Calcium63 mg, 7.9 %

Vitamin D0.0003 mg, 6 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

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

No recorded vitamin C, and only 2 % of the vitamin D reference intake and 2.9 % of the riboflavin reference intake per 100 g.

Vitamin C

Tracein lentil and rice

Find it inCherries, West Indian2150 % per 100 g

Vitamin D

2%in lentil and rice, per 100 g

Find it inBloater, grilled500 % per 100 g

Riboflavin (vitamin B2)

2.9%in lentil and rice, per 100 g

Find it inLiver, lamb, fried404 % per 100 g

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

Or one scoop of Immufix

Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.

Try it for 30 days See what’s in the scoop

30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.

Try your first pouch

30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.

Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

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

Lentil and rice comes second for selenium here, just behind omelette (cheese).

0.015mg

0.01mg

0.002mg

Omelette, cheese+0.005 mg

Lentil and rice roast, with egg, homemadethis page

Fajita, chicken, meat only, takeaway and restaurant0 mg

Trifle−0.008 mg

Curry, lentil, red/masoor dahl, with butter−0.008 mg

Curry, mung bean dahl, Bengali−0.008 mg

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

Since that first introduction in 1998, Immufix has remained a constant in my life.

Paula Radcliffe, ambassador and co-owner. Read her story

Taken every morning since 1998.

Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.

2:15:25World record, 2003

28Years, same routine

6London and New York wins

★★★★★

“High quality product with premium active ingredients”

Simon B · 20 August 2026

Questions about lentil and rice

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

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 %), selenium (0.01 mg, 18 %) and niacin (2.8 mg, 18 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-819, Lentil and rice roast, with egg, 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.