1 serving (130 grams) contains 151 calories, 11.7 grams of protein, 0.5 grams of fat, and 26.0 grams of carbohydrates.
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Nutrition Information
Calories |
274.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 567.3 mg | 24% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 18.7 g | 66% | |
| Sugars | 4.3 g | ||
| protein | 21.3 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 44.9 mg | 3% | |
| Iron | 7.8 mg | 43% | |
| Potassium | 872.2 mg | 18% | |
* 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 Canned lentils
Canned lentils are pre-cooked legumes, originating from the lentil plant, traditionally grown in regions like the Middle East and South Asia—often featured in dishes like stews, curries, and soups. Known for their earthy flavor and versatility, lentils are a staple in vegetarian and vegan cuisines. Nutritionally, lentils are an excellent source of plant protein, dietary fiber, and essential nutrients such as iron, folate, potassium, and magnesium. Canned lentils retain much of the nutritional profile of dried lentils, offering convenience without sacrificing health benefits. They are naturally low in fat and calories, making them ideal for heart-healthy and weight management diets. Although canned varieties may contain added salt, rinsing them can help reduce sodium levels significantly.
Health Benefits
- High protein content (approximately 9 grams per ½ cup) supports muscle growth and repair.
- Rich in dietary fiber (6-8 grams per serving) promotes gut health and aids digestion.
- Excellent source of folate (90 mcg per serving), essential for red blood cell production and prenatal health.
- Contains potassium (370 mg per serving), which helps to regulate blood pressure and fluid balance.
- Includes iron (1.5-2 mg per serving), supporting energy production and oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store unopened cans in a cool, dry place. Once opened, transfer lentils to an airtight container and refrigerate for up to 3-4 days. Rinse well before use to remove excess sodium.
Common Questions About Canned lentils Nutrition
Are canned lentils a good source of protein?
Yes, canned lentils are an excellent plant-based protein source. One cup of canned lentils provides around 18 grams of protein, making them a great option for vegetarians, vegans, and anyone looking to increase their protein intake.
Can I eat canned lentils on a keto or low-carb diet?
Canned lentils are not ideal for keto or very low-carb diets as they contain around 20 grams of carbohydrates per half-cup serving, including 8 grams of fiber. However, they may fit into a more moderate low-carb diet depending on your overall carbohydrate allowance.
What are the health benefits of eating canned lentils?
Canned lentils are rich in fiber, protein, and essential nutrients like iron, folate, and potassium. They support digestive health, muscle repair, and heart health due to their low fat content and high nutrient density. However, canned varieties may be high in sodium, so look for low-sodium options or rinse before eating.
How much canned lentils should I eat per serving?
A standard serving size of canned lentils is about half a cup, which provides approximately 115 calories, 8 grams of protein, and 8 grams of fiber. This portion is a healthy amount and can be paired with other foods like grains or vegetables for a balanced meal.
How do canned lentils compare to dried lentils in nutrition and preparation?
Canned lentils are pre-cooked and ready to eat, making them more convenient than dried lentils, which require soaking and cooking. Nutritionally, they are similar, but canned versions may have added sodium. Dried lentils allow you to control seasoning and are often more cost-effective.
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.
