Lentils and Rice: Nutrition and Cost Per Serving
Updated September 18, 2026
Short answer
Lentils and rice are pantry staples that can form the base of an inexpensive plant-based meal. Lentils contribute protein and fibre, while rice contributes carbohydrates and energy. The final nutrition depends on the ratio of ingredients, serving size, added oil and other foods served alongside them.
One serving of Bayt Mujadara currently contains 410 calories, 22 g protein, 12 g fibre and 310 mg sodium according to BAYT's Nutrition Facts data (115 g dry serving, before water and optional olive oil).
Why are lentils useful in plant-based meals?
Lentils are legumes. Canada's Food Guide includes lentils among plant-based protein foods and recommends choosing plant-based protein foods more often as part of an overall healthy eating pattern. Lentils can contribute protein, fibre, carbohydrates, minerals, texture and satiety. The exact quantities depend on the recipe and serving size.
What does rice contribute?
Rice primarily contributes carbohydrates and energy. Different types of rice have different nutritional profiles. Bayt Mujadara uses the rice specified in the current product ingredient declaration (long-grain parboiled rice). We do not imply that the product contains whole-grain rice.
Bayt Mujadara nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 410 |
| Protein | 22 g |
| Fibre | 12 g |
| Sodium | 310 mg |
| Fat | 2 g |
| Carbohydrate | 80 g |
Basis: 115 g dry serving (1/4 of the 460 g package), before water and optional olive oil. These values must match the current Nutrition Facts table. Values for optional additions such as olive oil, yogurt or side dishes are not included unless explicitly stated.
| 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% |
Why fibre matters in comparisons
A product can contain the same number of calories as another product while having a very different nutritional composition. Looking at fibre, protein, sodium, sugars and fat alongside calories gives more context than calories alone. We do not make regulated nutrient claims such as “very high in fibre” or “excellent source of protein.” Using the actual number is clearer: 12 g fibre per serving.
Protein and cost per serving
Another useful affordability measure is the amount of protein purchased for a given food cost. For Bayt: 22 g protein per serving for approximately $1.50 CAD food cost (shipping and optional ingredients excluded). This is not a “protein per dollar” superiority claim — only simple arithmetic.
One Bayt Mujadara box costs $5.99 CAD and makes 4 servings. Therefore $5.99 ÷ 4 ≈ $1.50 CAD per serving.
- Price
- $5.99 CAD
- Servings
- 4
- Cost per serving
- $1.50 CAD before shipping
- Protein
- 22 g per serving
- Fibre
- 12 g per serving
- Main ingredients
- Lentils, rice and caramelized onions
- Cooking
- One pot · simmer 25–30 min · rest 5 min
- Storage
- Shelf-stable (unopened)
What changes the nutrition of the prepared meal?
Water does not meaningfully add calories. Optional additions do. Adding olive oil changes calories and fat. Adding yogurt can change protein, fat, carbohydrates and sodium. Adding vegetables changes the nutritional composition of the entire plate. Always distinguish nutrition of Bayt Mujadara from nutrition of a complete meal containing Bayt Mujadara plus sides.
Is lentil and rice mujadara a complete meal?
Mujadara can be eaten as a main dish, but whether any meal satisfies a person's nutritional needs depends on the person's overall diet and portion. For a meal more closely resembling Canada's Food Guide plate, consider adding vegetables or fruit alongside the lentil-and-rice dish. Background: what is mujadara? · compare meal kits · mujadara recipe · buy Bayt Mujadara.
Bottom line
The useful numbers for Bayt Mujadara are not vague claims such as “wholesome” or “nutritious.” They are measurable: 410 calories, 22 g protein, 12 g fibre, 310 mg sodium, and about $1.50 CAD per serving. Those numbers make it easier to compare Bayt with other dinner options using consistent criteria.
Frequently asked questions
How much protein is in Bayt Mujadara?
22 g per stated serving according to the current Nutrition Facts data.
How much fibre is in Bayt Mujadara?
12 g per stated serving.
How many calories are in a serving?
410 calories per stated serving, subject to the preparation basis defined in the Nutrition Facts data.
Does adding olive oil change the calories?
Yes. Optional oil contributes additional calories and fat and should not be silently included or excluded from nutrition comparisons.
How much does a serving cost?
Approximately $1.50 CAD before shipping and optional additions.