Lenteja

Legume

Item Rating: 96/100

1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (3.0%)

Protein: 72 cal (30.1%)

Carbs: 160 cal (66.9%)

About Lenteja

Lentejas, or lentils, are small, lens-shaped legumes that have been cultivated for thousands of years, originating in the Middle East. They are a versatile ingredient prominently used in cuisines worldwide, from Indian dal to Mediterranean stews. Nutritionally, lentils are a highly dense source of plant-based protein, offering 9 grams per 100 grams cooked, along with complex carbohydrates, minimal fat, and 7.9 grams of dietary fiber. They also provide essential minerals like iron (3.3 mg), calcium (19 mg), and modest amounts of vitamins such as vitamin C. Low in calories at just 116 per cooked cup, they are celebrated for their ability to support energy levels, digestion, and overall health. Lentils are also gluten-free and affordable, making them a staple in vegetarian and vegan diets.

Health Benefits

• Promotes digestive health due to high fiber content (7.9 g per cooked cup).
• Supports muscle repair and growth with plant-based protein (9 g per cooked cup).
• Boosts energy and combats fatigue with iron (3.3 mg per cooked cup).
• Contributes to bone health with calcium content (19 mg per cooked cup).
• Supports sustainable weight management due to being low in calories (116 per cooked cup).

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, mediterranean diet

Not suitable for: Low-carb diet, low-fiber diet

Selection and Storage

Store uncooked lentils in a cool, dry place in an airtight container for up to a year. Cooked lentils should be refrigerated in a sealed container and consumed within 5 days.

Common Questions About Lenteja Nutrition

Are lentejas high in protein?

Yes, lentejas are an excellent source of plant-based protein, with about 9 grams of protein per 100 grams of cooked lentils. They're a great option for vegetarians and vegans seeking protein-rich foods.

Can I eat lentejas on a keto diet?

Lentejas are not typically considered keto-friendly due to their high carbohydrate content—approximately 20 grams of carbs per 100 grams cooked. They are better suited for balanced diets or plant-based eating plans.

What are the health benefits of lentejas?

Lentejas are rich in fiber (7.9 grams per 100 grams), which supports digestive health, and they have a low-fat profile with only 0.4 grams of fat per serving. They also provide key nutrients like folate, magnesium, and iron, which are essential for energy production and overall well-being.

How much lentejas should I eat in one serving?

A typical serving size of cooked lentejas is about half a cup (approximately 100 grams), containing 116 calories. This portion provides a balanced amount of protein, fiber, and complex carbohydrates for a meal or side dish.

How do lentejas compare to black beans in nutrition?

Lentejas and black beans are both high in protein and fiber, but black beans generally have slightly fewer carbs (15g vs. 20g per 100g cooked) and a bit more fat (0.5g vs. 0.4g). Lentils cook faster and tend to have a smoother texture, making them better for soups and stews.

Data Sources & Scientific References