1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 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 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 Dry brown lentils
Dry brown lentils are small, lens-shaped legumes originating from the Middle East, where they have been cultivated for thousands of years. Widely popular in Indian, Mediterranean, and Middle Eastern cuisines, brown lentils are a versatile pantry staple often used in soups, stews, and salads. Nutritionally, they are an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. A one-cup serving of cooked lentils contains approximately 18 grams of protein, 15 grams of fiber, and provides significant amounts of essential nutrients such as folate, iron, magnesium, and potassium, along with being relatively low in fat. Their nutrient density makes brown lentils a highly beneficial food for supporting energy production, digestion, and overall health, particularly in vegetarian or vegan diets.
Health Benefits
- Supports heart health due to high fiber content, which helps manage cholesterol levels.
- Promotes energy production and oxygen transport with 6.6 mg of iron per cup (cooked).
- Enhances digestive health with 15 grams of dietary fiber per cup, preventing constipation and promoting gut health.
Dietary Considerations
Selection and Storage
Store dry brown lentils in an airtight container in a cool, dry place for up to a year. Rinse before cooking to remove debris or dust.
Common Questions About Dry brown lentils Nutrition
Are dry brown lentils high in protein?
Yes, dry brown lentils are an excellent source of plant-based protein. A 100-gram serving of cooked brown lentils provides approximately 9 grams of protein, making them a great choice for vegetarians and vegans seeking to meet their protein needs.
Can I eat dry brown lentils on a keto diet?
Dry brown lentils are not ideal for a strict keto diet because they are relatively high in carbohydrates. A 100-gram serving of cooked lentils contains about 20 grams of carbs and only 8 grams of net carbs after accounting for fiber, which can exceed daily limits for keto diets.
What are the health benefits of dry brown lentils?
Dry brown lentils are rich in fiber, folate, and iron, supporting digestive health, red blood cell formation, and sustained energy. Their high fiber content can also help regulate blood sugar levels and improve cholesterol profiles. However, lentils contain some anti-nutrients like lectins, which may cause gastrointestinal discomfort in sensitive individuals if consumed in large amounts.
How much dry brown lentils should I eat per serving?
A typical serving size of dry brown lentils is about 50 grams uncooked, which yields roughly 100 grams when cooked. This portion provides around 115 calories, 9 grams of protein, and 8 grams of fiber, making it a balanced part of a meal when paired with vegetables and healthy fats.
How do dry brown lentils compare to green lentils?
Dry brown lentils and green lentils are very similar in nutritional content, with both offering high protein, fiber, and minerals like iron and magnesium. However, brown lentils tend to cook faster and have a softer texture, while green lentils hold their shape better and have a nuttier taste, making them preferable in salads and cold dishes.
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.
