Cooked brown lentils

Legume

Item Rating: 96/100

1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (3.0%)

Protein: 72 cal (30.1%)

Carbs: 160 cal (66.9%)

About Cooked brown lentils

Brown lentils, a type of legume, have been cultivated for centuries and are central to many cuisines, including Middle Eastern, Indian, and Mediterranean. When cooked, brown lentils have a mildly earthy flavor and retain a firm texture, making them ideal for soups, stews, and salads. Nutritionally, cooked brown lentils are an excellent source of plant-based protein, dietary fiber, complex carbohydrates, and essential micronutrients like folate, iron, and magnesium. A single cup of cooked brown lentils (about 200 grams) provides roughly 18 grams of protein, 15 grams of fiber, and is low in fat, making it appealing for those pursuing a heart-healthy diet or maintaining blood sugar control. Furthermore, lentils are naturally gluten-free and rich in antioxidants, supporting overall health. Their versatility and nutritional density have made them a staple in both traditional and modern cuisines worldwide.

Health Benefits

• Supports heart health with magnesium and potassium, which help regulate blood pressure and maintain cardiovascular function.
• Promotes digestive health due to its high fiber content (15 grams per cup), aiding in regular bowel movements and gut health.
• Provides essential folate (90% of daily recommended intake per cup), crucial for cell formation and preventing neural tube defects during pregnancy.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, mediterranean diet, heart-healthy diet

Not suitable for: Low-fiber diets, low-fodmap diets (as lentils contain fermentable carbohydrates)

Selection and Storage

Store cooked brown lentils in an airtight container in the refrigerator for up to 5 days. Freeze in portioned quantities for up to 3 months to extend shelf life.

Common Questions About Cooked brown lentils Nutrition

Are cooked brown lentils high in protein?

Yes, cooked brown lentils are an excellent source of plant-based protein. One cup (198 grams) of cooked brown lentils provides about 18 grams of protein, making them a great option for vegetarians and vegans looking to meet their protein needs.

Can I eat cooked brown lentils on a low-carb or keto diet?

Cooked brown lentils are relatively high in carbohydrates, with one cup containing about 40 grams of net carbs. While they are not compatible with a strict keto diet, they can be included in a moderate low-carb diet depending on your daily carbohydrate allowance.

What are the health benefits of cooked brown lentils?

Cooked brown lentils are highly nutritious, packed with fiber, iron, folate, and magnesium. They support heart health, aid digestion due to their high fiber content, and are a good source of plant-based iron for energy production and combatting anemia.

What is a recommended serving size of cooked brown lentils?

A standard serving size of cooked brown lentils is half a cup (about 99 grams), which contains approximately 115 calories, 9 grams of protein, 20 grams of carbohydrates, and 8 grams of fiber. This portion size is ideal for balancing nutrients within a meal.

How do cooked brown lentils compare to green lentils?

Cooked brown lentils and green lentils are nutritionally similar, but brown lentils tend to cook slightly faster (20-30 minutes) and have a softer texture, making them ideal for soups and stews. Green lentils are firmer, hold their shape better, and are preferred for salads or side dishes.

Data Sources & Scientific References