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 lentils
Green lentils are small, lens-shaped legumes commonly used in Middle Eastern, Mediterranean, and South Asian cuisines. They are a nutrient-dense plant-based food, containing high levels of protein, dietary fiber, and various essential micronutrients. A 100-gram serving of cooked green lentils provides approximately 116 calories, 9 grams of protein, 20 grams of carbohydrates (with 8 grams of fiber), and less than 1 gram of fat. They are also an excellent source of folate, iron, manganese, and phosphorus, and contain moderate levels of B vitamins such as B6 and thiamine. Due to their hearty texture and earthy flavor, green lentils are a versatile ingredient in soups, salads, and stews, as well as a meat substitute in vegetarian and vegan cooking.
Health Benefits
- Excellent source of plant-based protein, providing 9 grams of protein per 100 grams of cooked lentils, making them ideal for muscle repair and growth.
- Rich in dietary fiber (8 grams per 100 grams), which supports healthy digestion and helps regulate blood sugar levels.
- High in folate (40% of the Daily Value per 100 grams), important for cell growth and preventing neural tube defects during pregnancy.
- Provides significant iron content (18% of the Daily Value per 100 grams), which supports oxygen transport and helps prevent anemia.
- Contains manganese (25% of the Daily Value per 100 grams), a mineral that supports bone health and antioxidant functions.
Dietary Considerations
Selection and Storage
Store dried green lentils in an airtight container in a cool, dark, and dry place for up to 1 year. Once cooked, refrigerate in a sealed container and use within 5-7 days.
Common Questions About Green lentils Nutrition
Are green lentils high in protein?
Yes, green lentils are an excellent source of plant-based protein. One cup of cooked green lentils contains approximately 18 grams of protein, making them a great option for those looking to boost their protein intake without consuming meat.
Can I eat green lentils on a keto diet?
Green lentils are not suitable for a strict keto diet due to their carbohydrate content. One cup of cooked green lentils has around 40 grams of carbohydrates, which is too high for most ketogenic meal plans.
What are the health benefits of green lentils?
Green lentils are rich in dietary fiber, which supports digestive health, and are a good source of folate, iron, and magnesium, essential for energy production and heart health. Their high antioxidant content also helps reduce inflammation and supports overall wellness.
How much green lentils should I eat per serving?
A standard serving size of green lentils is about ½ cup of cooked lentils, which contains approximately 115 calories, 20 grams of carbohydrates, and 9 grams of protein. This serving size fits well into a balanced meal when paired with vegetables and healthy fats.
How do green lentils compare to red lentils?
Green lentils have a firmer texture and hold their shape better after cooking compared to red lentils, which are softer and cook quicker. Nutritionally, green lentils typically have a slightly higher protein and fiber content, while red lentils may have fewer carbohydrates per serving.
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.
