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 |
277.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 48.0 g | 17% | |
| Dietary Fiber | 18.8 g | 67% | |
| Sugars | 2.2 g | ||
| protein | 21.5 g | 43% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 42.2 mg | 3% | |
| Iron | 7.9 mg | 43% | |
| Potassium | 880.7 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 Cooked lentils
Cooked lentils are legumes popular in cuisines around the globe, particularly in South Asian, Middle Eastern, and Mediterranean dishes. They are small, lens-shaped seeds that cook into tender morsels packed with nutrients. Known for their versatility and affordability, lentils are a rich source of plant-based protein, dietary fiber, and complex carbohydrates, making them a staple for vegetarians and vegans. A 1-cup serving (198g) of cooked lentils provides approximately 18g of protein, 15g of fiber, and is low in fat, totaling around 230 calories. Lentils are also high in micronutrients such as folate, iron, potassium, and magnesium, and they contain beneficial antioxidants. Their nutritional density makes them a valuable food for maintaining energy levels and supporting overall health.
Health Benefits
- Rich source of folate (90% of the Daily Value per cooked cup), which supports cell growth and prevents neural tube defects during pregnancy.
- High in dietary fiber (15g per cup) that promotes digestive health and helps lower blood cholesterol levels.
- Excellent plant-based protein source (18g per cup), ideal for muscle repair and maintenance, particularly in vegetarian or vegan diets.
- Significant amount of iron (6.6mg per cup), important for oxygen transport in blood and preventing anemia.
- Contains potassium (731mg per cup), which helps regulate blood pressure and maintain heart health.
Dietary Considerations
Selection and Storage
Store cooked lentils in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze in portioned amounts for up to 3 months.
Common Questions About Cooked lentils Nutrition
Are cooked lentils high in protein?
Yes, cooked lentils are a great source of plant-based protein, providing about 18 grams of protein per cooked cup (198 grams). This makes them an excellent protein option for vegetarians and vegans.
Can I eat cooked lentils on a keto diet?
Cooked lentils are not ideal for a strict keto diet because they are relatively high in carbohydrates, with about 39 grams of carbs (15 grams of fiber) per cup (198 grams). Their carbohydrate content may exceed the daily carb allowance for keto dieters.
What are the health benefits of cooked lentils?
Cooked lentils are rich in fiber, iron, and folate, which support gut health, energy production, and red blood cell formation. Their high antioxidant content may help reduce inflammation, and they can contribute to heart health by lowering cholesterol levels.
What is the recommended serving size for cooked lentils?
A typical serving size of cooked lentils is about 1/2 cup (100 grams), which contains roughly 115 calories, 9 grams of protein, 20 grams of carbohydrates, and 8 grams of fiber. Adjust portions based on dietary needs and calorie goals.
How do cooked lentils compare to other legumes like chickpeas or black beans?
Cooked lentils have slightly more protein and less fat than chickpeas but are similar in fiber content. Compared to black beans, lentils are lower in calories and cook faster due to their small size, making them a more time-efficient option.
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.
- Lentils and Whole Grains in Public HealthNational Library of Medicine (PubMed)Discusses the role of lentils in a healthy diet, fiber content, and their impact on cardiovascular health and diabetes.
- Nutritional Benefits and Role of Legumes in Health PromotionJournal of NutritionHighlights health benefits of legumes like lentils, including protein quality, micronutrient content, and disease prevention.
- 2020-2025 Dietary Guidelines for Americans: Vegetables and LegumesU.S. Department of Health and Human ServicesDetails the importance of including legumes, including cooked lentils, in a balanced diet for overall health.
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.
