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 | 38.4 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 red lentils
Boiled red lentils are a legume commonly used in South Asian, Middle Eastern, and North African cuisines, often featured in soups, curries, and stews. They are derived from the lentil plant (Lens culinaris) and are known for their quick cooking time after splitting and dehusking. Nutritionally, red lentils are an excellent source of plant-based protein, dietary fiber, and vital micronutrients such as folate, iron, and manganese. A single cup of boiled red lentils contains approximately 18 grams of protein, 15.6 grams of fiber, and 90% of the daily recommended intake of folate, making them nutrient-dense and filling. They are naturally low in fat and cholesterol-free, making them a popular choice for heart-healthy meals and vegetarian or vegan diets. Their mild, earthy flavor and creamy texture make them versatile and easy to incorporate into a variety of dishes.
Health Benefits
- Red lentils support digestive health due to their high dietary fiber content (15.6 g per cup), which aids in preventing constipation and maintaining a healthy gut microbiome.
- They are rich in folate (90% of the daily recommended intake per cup), critical for DNA synthesis and cellular function, especially during pregnancy.
- Iron-rich red lentils (15% DV per cup) help combat iron deficiency and support oxygen transportation in the blood, particularly beneficial for vegetarians and vegans.
- The potassium content in red lentils (731 mg per cup) helps regulate blood pressure and supports cardiovascular health.
- Their plant-based protein (18 g per cup) promotes muscle repair and serves as a sustainable protein source for vegetarian and vegan diets.
Dietary Considerations
Selection and Storage
Store boiled red lentils in an airtight container in the refrigerator for up to five days. For extended preservation, freeze them in single-serving portions for up to three months.
Common Questions About Boiled red lentils Nutrition
Are boiled red lentils high in protein?
Yes, boiled red lentils are a great source of plant-based protein, providing about 9 grams of protein per 1/2 cup serving (100 grams). They are an excellent option for vegetarians and vegans looking to meet their protein needs.
Can I eat boiled red lentils on a keto diet?
Boiled red lentils are not suitable for a strict keto diet, as they contain approximately 20 grams of net carbs per 1/2 cup cooked portion. While nutritious, they are better suited for moderate or high-carb diets like vegetarian or plant-based lifestyles.
What are the health benefits of boiled red lentils?
Boiled red lentils are packed with dietary fiber, providing about 4 grams per 1/2 cup cooked serving, which supports digestion and helps manage blood sugar levels. They are also rich in folate, iron, and potassium, making them beneficial for heart health, energy production, and preventing anemia.
How much boiled red lentils should I eat per serving?
A recommended portion size for boiled red lentils is 1/2 cup cooked (approximately 100 grams). This amount provides a balanced intake of protein, fiber, and other nutrients while keeping calories manageable at around 115 kcal per serving.
How do boiled red lentils compare to other legumes like chickpeas or black beans?
Boiled red lentils cook faster than chickpeas or black beans and have a softer texture, making them ideal for soups or purees. Nutritionally, lentils are slightly lower in calories but higher in protein compared to chickpeas, and they contain less fat than black beans, making them a lean source of nutrition.
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.
