1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.1 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 | 40.2 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 Cooked red lentils
Cooked red lentils are a staple legume in many cuisines, particularly South Asian, Middle Eastern, and Mediterranean. Originating from a domesticated species of lentils native to the Near East, red lentils are known for their quick cooking time and nutty, mild flavor. A 100-gram serving of cooked red lentils provides approximately 116 calories, 9 grams of protein, 0.4 grams of fat, and 20 grams of carbohydrates, including 8 grams of dietary fiber. They are also rich in folate, iron, magnesium, phosphorus, and potassium, while being naturally low in fat and sodium. Red lentils are a versatile and highly nutritious choice for soups, stews, and salads, offering plant-based protein and essential nutrients in a single bowl.
Health Benefits
- Rich source of plant-based protein (9g per 100g), supporting muscle repair and growth.
- High in dietary fiber (8g per 100g), aiding digestion and promoting a healthy gut microbiome.
- Provides 45% of the daily recommended intake of folate per 100g, essential for cell production and heart health.
- Rich in iron (3.3mg per 100g), helping to prevent iron-deficiency anemia, especially in plant-based diets.
- Contains potassium (369mg per 100g), which supports heart function and helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store cooked red lentils in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze portions and thaw as needed.
Common Questions About Cooked red lentils Nutrition
Are cooked red lentils high in protein?
Yes, cooked red lentils are a good source of protein. One cup of cooked red lentils (about 200 grams) contains approximately 18 grams of protein, making it an excellent choice for vegetarians and vegans looking to meet their protein needs.
Can I eat cooked red lentils on a keto diet?
Cooked red lentils are not typically recommended for a strict keto diet because they are relatively high in carbohydrates. One cup of cooked red lentils contains about 40 grams of total carbs and 15 grams of fiber, resulting in 25 grams of net carbs, which could disrupt ketosis for most individuals.
What are the health benefits of cooked red lentils?
Cooked red lentils are rich in essential nutrients like folate, iron, magnesium, and potassium, which support heart health, energy production, and proper muscle function. They are also high in dietary fiber, promoting healthy digestion and aiding in blood sugar regulation.
What is the recommended portion size for cooked red lentils?
A typical portion size for cooked red lentils is about half a cup, which is approximately 100 grams. This portion provides about 115 calories, 9 grams of protein, 20 grams of carbs (including 8 grams of dietary fiber), and less than 1 gram of fat.
How do cooked red lentils compare to other types of lentils?
Cooked red lentils have a softer texture and shorter cooking time compared to green or brown lentils, making them ideal for soups and purees. Nutritionally, red lentils are slightly lower in protein and fiber but still provide a similar nutrient profile, including an excellent source of plant-based protein and fiber.
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.
