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 | 1.8 g | ||
| protein | 18.0 g | 36% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.4 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 Cooked green lentils
Cooked green lentils are a staple legume that have been cultivated for over 10,000 years, originating in the Mediterranean region and parts of Asia. They are widely used in Middle Eastern, Indian, and European cuisines, often featured in soups, stews, and salads due to their earthy flavor and versatility. Nutritionally, green lentils are an excellent source of plant-based protein, with approximately 18 grams of protein per cooked cup. They are also rich in dietary fiber (15.6 grams per cup), iron, folate, potassium, and other essential nutrients. Cooked green lentils are low in fat, cholesterol-free, and have a low glycemic index, making them a health-conscious choice for many diets.
Health Benefits
- High in dietary fiber, which supports digestive health and aids in maintaining healthy blood sugar levels.
- Rich in folate (358 mcg per cooked cup), which is vital for cell growth and red blood cell formation, particularly important during pregnancy.
- Contains plant-based protein (18 grams per cup), making it an excellent choice for vegetarian or vegan diets.
- Good source of iron (6.6 mg per cup), which helps prevent iron-deficiency anemia and supports oxygen transport in the body.
- High in potassium (731 mg per cup), contributing to healthy blood pressure regulation and muscle function.
Dietary Considerations
Selection and Storage
Store cooked green lentils in an airtight container in the refrigerator for up to 5 days or freeze for up to 6 months. Reheat thoroughly before consuming.
Common Questions About Cooked green lentils Nutrition
Are cooked green lentils high in protein?
Yes, cooked green lentils are a great source of plant-based protein. One cup (198 grams) of cooked green lentils contains approximately 18 grams of protein, making them an excellent choice for vegetarians, vegans, and those looking to increase protein intake from non-meat sources.
Can I eat cooked green lentils on a keto diet?
Cooked green lentils are not typically suitable for a keto diet due to their higher carbohydrate content. One cup of cooked green lentils contains about 39 grams of carbohydrates, including 16 grams of fiber. While they are nutrient-dense, their carb count exceeds the limits of most ketogenic meal plans.
What are the health benefits of cooked green lentils?
Cooked green lentils are rich in fiber, protein, and essential nutrients like folate (90% of the RDI per cup), iron, and magnesium, which support heart health, digestion, and energy production. They also have a low glycemic index, making them a good choice for managing blood sugar levels. However, individuals prone to digestive issues may find the high fiber content challenging.
How much cooked green lentils should I eat per serving?
A standard serving of cooked green lentils is typically about 1/2 to 1 cup, depending on your dietary needs. One cup provides approximately 230 calories, 18 grams of protein, and 16 grams of fiber. For balanced nutrition, pair them with healthy fats and vegetables, especially if you're managing calorie intake.
How do cooked green lentils compare to other legumes like black beans or chickpeas?
Cooked green lentils are higher in protein compared to black beans (15g per cup) and chickpeas (14.5g per cup). They also cook faster and don't require soaking like chickpeas typically do. However, chickpeas and black beans contain slightly different nutrient profiles, such as higher potassium levels in black beans and more calcium in chickpeas.
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.
