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 |
276.2 | ||
|---|---|---|---|
% 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 | 47.9 g | 17% | |
| Dietary Fiber | 18.8 g | 67% | |
| Sugars | 4.3 g | ||
| protein | 21.5 g | 43% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 45.2 mg | 3% | |
| Iron | 7.9 mg | 43% | |
| Potassium | 878.6 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 Kamande
Kamande, also known as green lentils, are a nutrient-dense legume widely consumed in Indian, Mediterranean, and East African cuisines. Known for their earthy flavor and versatility, kamande is a staple ingredient in stews, soups, and salads. Their impressive nutritional profile includes being high in plant-based protein (9.02 g per 100 g cooked), dietary fiber (7.9 g), and complex carbohydrates (20.13 g). Kamande is naturally low in fat (0.38 g) and provides essential minerals like iron (3.33 mg) and calcium (19 mg). They are particularly valued in vegetarian and vegan diets as an affordable and sustainable protein source. Incorporating kamande into meals supports a balanced diet while providing long-lasting satiety due to their high fiber content.
Health Benefits
- Supports gut health and prevents constipation due to its high dietary fiber content (7.9 g per 100 g).
- Promotes red blood cell production and prevents anemia with its iron content (3.33 mg per 100 g).
- Aids muscle repair and growth as a plant-based protein source (9.02 g protein per 100 g).
- Contributes to bone health with calcium (19 mg per 100 g).
- Provides long-lasting energy due to its complex carbohydrates (20.13 g per 100 g).
Dietary Considerations
Selection and Storage
Store dried kamande in an airtight container in a cool, dry place for up to a year. Cooked lentils can be refrigerated for up to 5 days or frozen for longer storage.
Common Questions About Kamande Nutrition
Is Kamande high in protein?
Yes, Kamande (lentils) is a good source of plant-based protein. Each 100-gram serving provides 9.02 grams of protein, making it an excellent option for muscle repair and growth, especially for vegetarians and vegans looking to increase their protein intake.
Can I eat Kamande on a keto diet?
Kamande is not ideal for a strict keto diet because it contains 20.13 grams of carbohydrates per 100 grams. While it has a high fiber content (7.9 grams), lowering its net carbs, the overall carb count may still exceed the daily keto allowance.
What are the health benefits of eating Kamande?
Kamande is rich in fiber (7.9 grams per 100 grams), which promotes digestive health and helps with managing blood sugar levels. It's also low in fat (0.38 grams) and contains essential nutrients like iron and folate, beneficial for preventing anemia and supporting cellular health.
How much Kamande should I eat in one serving?
A typical serving size of cooked Kamande is about 1 cup (approximately 198 grams), which provides around 230-250 calories and over 18 grams of protein. This portion is balanced for most individuals, but it can be adjusted based on dietary needs and activity levels.
How does Kamande compare to other legumes like chickpeas?
Kamande is slightly lower in calories (116 per 100 grams) compared to chickpeas (164 calories per 100 grams) and provides slightly more protein (9.02 grams vs 8.86 grams). However, chickpeas have higher fat and carb content, making Kamande a leaner option for those watching their macronutrient intake.
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.
