Lentejas

Legume

Item Rating: 96/100

1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.1 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		40.2 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 (30.0%)

Carbs: 160 cal (67.0%)

About Lentejas

Lentejas, or lentils, are small, lens-shaped legumes that have been a staple in Mediterranean, Middle Eastern, and Indian cuisines for thousands of years. Highly versatile, they are often used in soups, stews, salads, and curries. Lentils are a nutrient-dense food, offering 116 calories, 9g of protein, 20.1g of carbohydrates, and 7.9g of fiber per 100g serving. They are naturally low in fat (0.4g) while being rich in minerals such as iron (3.3mg) and calcium (19mg). Though containing minimal vitamin C (1.5mg) and no vitamin D, lentils are an excellent plant-based source of protein, making them a popular choice for vegetarians and vegans. Their high fiber content contributes to a wide range of health benefits, making them an essential addition to a balanced diet.

Health Benefits

• Improves digestive health due to their high fiber content (7.9g per 100g), aiding in regular bowel movements and gut health.
• Supports iron levels with 3.3mg of iron per 100g, crucial for preventing anemia and supporting oxygen transport in the body.
• Promotes heart health with low fat content (0.4g per 100g) and high fiber, reducing LDL cholesterol and risk of cardiovascular disease.
• Provides plant-based protein (9g per 100g), which supports muscle repair and growth, particularly in vegetarian and vegan diets.
• Helps maintain stable blood sugar levels due to their complex carbohydrates and fiber, lowering glycemic response.

Dietary Considerations

Allergens: Contains None commonly associated, though cross-contamination may occur with gluten during processing.

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

Not suitable for: Low-fiber diets, low-fodmap diets (for those sensitive to legumes)

Selection and Storage

Store dried lentils in an airtight container in a cool, dry place for up to a year. Cooked lentils should be refrigerated in a sealed container for up to 5 days or frozen for longer storage.

Common Questions About Lentejas Nutrition

Are lentejas high in protein?

Yes, lentejas are a good source of plant-based protein, offering 9 grams per 100 grams of cooked lentils. They are an excellent option for vegans and vegetarians looking to meet their protein needs.

Can I eat lentejas on a keto diet?

Lentejas are not typically suitable for a strict keto diet as they contain 20.1 grams of carbohydrates per 100 grams of cooked lentils. However, they can be included in a less restrictive low-carb diet due to their high fiber content.

What are the health benefits of eating lentejas?

Lentejas are rich in fiber (7.9 grams per serving), which supports digestive health and may help regulate blood sugar levels. They also contain essential nutrients like iron, folate, and magnesium, making them heart-healthy and beneficial for energy production.

What is the recommended portion size for lentejas?

A typical serving size of cooked lentejas is about 100 grams, which provides 116 calories. This portion is ideal for balancing macros, especially when paired with vegetables or whole grains.

How do lentejas compare to other legumes like chickpeas or black beans?

Compared to chickpeas and black beans, lentejas have slightly less fat (0.4 grams) and more fiber per serving. They also cook faster and don’t require soaking, making them convenient for quick meals.

Data Sources & Scientific References