1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
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 Lentil cooked
Lentils are small legumes that have been a staple food in various cuisines across the globe, especially in South Asian, Middle Eastern, and Mediterranean diets. Believed to have originated in the Fertile Crescent, they are some of the earliest cultivated crops in history. Cooked lentils are rich in plant-based protein and provide essential nutrients like fiber, iron, folate, and magnesium. A 1-cup serving contains approximately 230 calories, 18 grams of protein, and 16 grams of dietary fiber. They are cholesterol-free, low in fat, and have a low glycemic index, making them ideal for energy-dense, nutrient-rich diets. Lentils come in various types such as green, red, brown, and black, each adding unique flavors and textures to dishes ranging from soups and stews to salads and curries.
Health Benefits
- Rich in dietary fiber, cooked lentils support digestive health and help regulate blood sugar levels.
- High in iron (approximately 6.6 mg per cup), which benefits red blood cell production and prevents fatigue.
- Abundant in folate (358 mcg per cup), making them especially beneficial for prenatal health and supporting cell growth.
- Contains magnesium (71 mg per cup), which is vital for heart health and muscle function.
- Provides plant-based protein (18 g per cup), helping to support muscle repair and development.
Dietary Considerations
Selection and Storage
Cooked lentils should be stored in an airtight container in the refrigerator and consumed within 5 days. For longer shelf life, freeze portions in freezer-safe containers for up to 3 months.
Common Questions About Lentil cooked Nutrition
Is cooked lentil high in protein?
Yes, cooked lentils are a great source of plant-based protein. One cup of cooked lentils (around 198 grams) contains approximately 18 grams of protein, making them ideal for those looking to increase their protein intake.
Can I eat cooked lentils on a keto diet?
Cooked lentils are not ideal for a keto diet as they are relatively high in carbohydrates. A single cup contains around 39 grams of carbohydrates, with 15.6 grams being fiber. While they are nutritious, they do not fit the low-carb requirements of a ketogenic diet.
What are the health benefits of cooked lentils?
Cooked lentils offer numerous health benefits. They are rich in fiber, which supports digestive health, and contain iron, folate, and magnesium, essential for energy production and heart health. Additionally, their high protein content makes them a good choice for muscle maintenance and repair.
What is the recommended portion size for cooked lentils?
A typical serving size of cooked lentils is about half a cup (approximately 100 grams), which provides roughly 115 calories, 9 grams of protein, and 8 grams of fiber. This portion is generally sufficient to complement a meal and meet dietary needs.
How do cooked lentils compare with other legumes like chickpeas or black beans?
Cooked lentils typically have more fiber (15.6 grams per cup) and slightly more protein than black beans or chickpeas. They also cook faster and don’t require soaking, making them a more convenient option for quick meals. However, chickpeas have a slightly creamier texture, which can better suit certain recipes like hummus.
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.
