1 serving (198 grams) contains 230 calories, 17.9 grams of protein, 0.8 grams of fat, and 39.9 grams of carbohydrates.
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Nutrition Information
Calories |
232.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.0 mg | 0% | |
| Total Carbohydrates | 40.3 g | 14% | |
| Dietary Fiber | 15.8 g | 56% | |
| Sugars | 3.6 g | ||
| protein | 18.1 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 37.4 mg | 2% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 738.4 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled lentils
Boiled lentils are edible legumes originating from ancient civilizations in the Middle East, particularly cultivated in regions like Mesopotamia. They are a staple in many cuisines, including Indian, Mediterranean, and Middle Eastern, due to their hearty texture and ability to adapt to various spices and cooking methods. Nutritionally, lentils are an excellent source of plant-based protein, providing about 9 grams of protein per 1/2 cup serving (cooked). They are also rich in dietary fiber, with approximately 8 grams per serving, making them beneficial for digestive health. Additionally, lentils contain significant amounts of folate, iron, and potassium alongside minimal fat content, which makes them highly appealing for heart-healthy diets. Their high nutrient density and versatility make them an important part of vegetarian and vegan diets worldwide.
Health Benefits
- Rich in dietary fiber, lentils promote healthy digestion and can help prevent constipation.
- High in folate (90% of the RDV per cooked cup), lentils support brain health and fetal development during pregnancy.
- The iron content (around 3.3 mg per 1/2 cup cooked serving) helps combat iron deficiency and supports red blood cell production.
- Potassium (about 365 mg per 1/2 cup cooked serving) aids in regulating blood pressure and maintaining heart health.
- Low in fat and high in protein, lentils are beneficial for muscle repair and maintaining healthy cholesterol levels.
Dietary Considerations
Selection and Storage
Store boiled lentils in an airtight container in the refrigerator for up to 5 days, or freeze them for longer-term storage. Reheat gently to preserve texture.
Common Questions About Boiled lentils Nutrition
Are boiled lentils high in protein?
Yes, boiled lentils are an excellent source of plant-based protein. One cup (198 grams) of cooked lentils provides about 18 grams of protein, making them a great choice for those looking to boost protein intake, especially for vegans and vegetarians.
Can I eat boiled lentils on a keto diet?
Boiled lentils are not suitable for a strict keto diet due to their high carbohydrate content. One cup of cooked lentils contains about 39 grams of carbs, with 15 grams of fiber, which may be too high for those aiming to stay under 20-50 grams of net carbs per day.
What are the health benefits of boiled lentils?
Boiled lentils are rich in fiber, protein, and essential nutrients like folate, iron, and magnesium. They promote heart health, improve digestion, help manage blood sugar levels, and support muscle repair and growth due to their nutritional profile.
How much boiled lentils should I eat in one serving?
A standard serving size of boiled lentils is about 1 cup (198 grams), which contains approximately 230 calories, 18 grams of protein, and 15 grams of fiber. Depending on your dietary needs, you can adjust this portion size, but 1 cup is generally considered sufficient for most meals.
How do boiled lentils compare to other legumes like chickpeas or black beans?
Boiled lentils typically cook faster and have a higher protein-to-calorie ratio compared to chickpeas and black beans. For example, 1 cup of lentils has 18 grams of protein and 230 calories, while chickpeas have about 15 grams of protein and 270 calories per cup. Lentils are also lower in fat and easier to digest for some people.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
