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 Green lentil
Green lentils, also known as French lentils or lentilles vertes, are small, lens-shaped legumes originating from the Mediterranean region and popular in cuisines such as French, Indian, and Middle Eastern. They are highly regarded for their nutty, earthy flavor and firm texture, making them suitable for soups, salads, and side dishes. Nutritionally, green lentils are dense in plant-based protein, providing around 18 grams per cooked cup (198 grams). They are also rich in dietary fiber (15.6 grams per cup), iron (6.6 mg per cup), folate, and phosphorus, while being low in fat and free from cholesterol. Green lentils are an excellent source of complex carbohydrates and essential nutrients, making them a staple for balanced, healthy eating.
Health Benefits
- Rich in plant-based protein (18 grams per cooked cup), supporting muscle repair and overall growth.
- High in dietary fiber (15.6 grams per cup), which promotes digestive health and helps regulate blood sugar levels.
- Good source of iron (6.6 mg per cup), contributing to oxygen transportation and reducing the risk of anemia.
- Abundant in folate (358 mcg per cup), essential for DNA synthesis and particularly critical during pregnancy.
- Contains potassium and magnesium, which can help maintain healthy blood pressure levels and support heart health.
Dietary Considerations
Selection and Storage
Store dry green lentils in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate in a sealed container and consume within 5-7 days.
Common Questions About Green lentil Nutrition
Are green lentils a good source of protein?
Yes, green lentils are an excellent source of plant-based protein. A 1-cup cooked serving contains approximately 18 grams of protein, making them ideal for vegetarians and vegans looking to meet their protein needs.
Can I eat green lentils on a keto or low-carb diet?
Green lentils are not ideal for a strict keto diet due to their carbohydrate content. A 1-cup cooked serving contains about 40 grams of carbohydrates, including 16 grams of dietary fiber, which may fit into a more flexible low-carb diet depending on your daily carb limit.
What are the health benefits of green lentils?
Green lentils are rich in dietary fiber, which supports digestive health, and are a great source of essential minerals like iron, magnesium, and folate. They also contain antioxidants and have a low glycemic index, which can assist in blood sugar regulation.
How much green lentils should I eat in a serving?
A standard serving of green lentils is about 1/2 cup of cooked lentils, which provides around 115 calories, 9 grams of protein, 20 grams of carbohydrates, and 8 grams of fiber. This portion size is usually adequate as part of a balanced meal.
How do green lentils compare to red lentils in terms of nutrition and preparation?
Green lentils are slightly higher in fiber and protein compared to red lentils, with a firmer texture even after cooking. They typically take 25-30 minutes to cook, while red lentils are softer and cook faster in about 15-20 minutes, making green lentils better for salads and hearty 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.
