1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 40 g | 14% | |
| Dietary Fiber | 15.8 g | 56% | |
| Sugars | 3.6 g | ||
| protein | 18 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38 mg | 2% | |
| Iron | 6.6 mg | 36% | |
| Potassium | 738 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 Brown lentils
Brown lentils, a staple legume in many cuisines such as Indian, Middle Eastern, and Mediterranean, are highly nutritious and versatile. They are small, lens-shaped pulses with a nutty taste and earthy flavor. Originating from the Middle East, lentils have been cultivated for thousands of years as a vital source of protein for vegetarian diets. Nutritionally, 1 cup (198g) of cooked brown lentils provides approximately 230 calories, 18g of protein, 15.6g of fiber, less than 1g of fat, and rich amounts of essential nutrients such as iron (about 37% of the Daily Value), folate (about 90% of the Daily Value), manganese, and potassium. They are naturally low in sodium and cholesterol-free, making them an excellent choice for heart-healthy diets while being filling and easily digestible.
Health Benefits
- Rich in plant-based protein, providing 18g per cup, which supports muscle repair and maintenance.
- High in dietary fiber (15.6g per cup), which aids digestion and promotes healthy cholesterol levels.
- Provides 90% of the Daily Value for folate per cup, crucial for red blood cell formation and preventing neural tube defects during pregnancy.
- Contains abundant iron (37% of the Daily Value per cup), supporting oxygen transport and preventing anemia.
- Packed with potassium (about 731mg per cup), which helps regulate blood pressure and supports heart health.
Dietary Considerations
Selection and Storage
Store uncooked brown lentils in an airtight container in a cool, dry place for up to a year. Cooked lentils should be refrigerated in an airtight container and consumed within 5-7 days.
Common Questions About Brown lentils Nutrition
Are brown lentils high in protein?
Yes, brown lentils are an excellent source of plant-based protein. One cup of cooked brown lentils (approximately 198 grams) contains about 18 grams of protein, which makes them a great option for boosting your daily intake, especially for vegetarians and vegans.
Can I eat brown lentils on a keto diet?
Brown lentils are not keto-friendly due to their high carbohydrate content. One cup of cooked brown lentils contains around 40 grams of carbs, with about 16 grams of fiber, leaving a net carb count of approximately 24 grams, which is too high for strict keto guidelines.
What are the health benefits of eating brown lentils?
Brown lentils are rich in essential nutrients, including iron, folate, and fiber. They support heart health, aid digestion, and may help regulate blood sugar levels. Additionally, they are low in fat and cholesterol-free, making them a wholesome addition to a balanced diet.
What is the recommended serving size for brown lentils?
The recommended serving size for cooked brown lentils is typically 1/2 cup (approximately 99 grams), which provides around 115 calories, 9 grams of protein, 20 grams of carbohydrates, and 8 grams of dietary fiber. Adjust portion sizes depending on your dietary needs and calorie goals.
How do brown lentils compare to green lentils in terms of nutrition and cooking?
Brown lentils and green lentils are nutritionally similar, both being high in protein, fiber, and complex carbohydrates. However, brown lentils tend to cook faster (20-30 minutes) and have a softer texture compared to green lentils, which hold their shape better and take slightly longer to cook (30-40 minutes).
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.
