Lentil and rice meals: nutrition and cost
Lentils and rice have long been a complete plant-based meal. Here are the published numbers for Bayt Mujadara — per 115 g dry serving (1/4 of the 460 g box), no added oil.
- Calories 410
- Protein 22 g
- Fibre 12 g
- Sodium 310 mg
- Cost $5.99 CAD ÷ 4 = $1.50 / prepared serving
Nutrition Facts
Per 1/4 package (115 g)
Calories
410
% Daily Value *
| Fat 2 g | 3% |
| Saturated 0.3 g | |
| + Trans 0 g | 2% |
| Carbohydrate 80 g | |
| Fibre 12 g | 43% |
| Sugars 5 g | 5% |
| Protein 22 g | |
| Cholesterol 0 mg | |
| Sodium 310 mg | 13% |
| Potassium 750 mg | 22% |
| Calcium 100 mg | 8% |
| Iron 7.5 mg | 42% |
* 5% or less is a little, 15% or more is a lot.
These numbers let “nourishing” and “affordable” stand on evidence—without leaning on the word “healthy.”