Lentil mix

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 Lentil mix

Lentil mix is a combination of various lentil varieties, such as red, green, brown, and black lentils, commonly used in Middle Eastern, Indian, and Mediterranean cuisines. Lentils are small legumes rich in essential nutrients, making them a dietary staple worldwide. A 1-cup serving (cooked) of lentils provides approximately 18 grams of protein, 15 grams of dietary fiber, and is low in fat, while offering valuable micronutrients like folate, iron, manganese, and potassium. Lentils are also an excellent plant-based protein source and are naturally gluten-free, making them suitable for diverse dietary preferences. Their robust nutritional profile supports energy production, digestive health, and heart health, while their versatility allows integration into soups, stews, salads, and more.

Health Benefits

• Promotes heart health due to potassium, folate, and fiber content, which support healthy blood pressure and cholesterol levels.
• Supports digestive health with about 15 grams of fiber per cooked cup, aiding regularity and gut microbiota balance.
• Rich in plant-based protein (18 grams per cooked cup), contributing to muscle repair and growth, particularly for vegetarian and vegan diets.
• Contains iron (6.6 mg per cup), helping to prevent anemia and improve oxygen transport in the blood.
• Supplies folate (358 mcg per cup), essential for DNA synthesis and important during pregnancy for fetal development.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-fiber, fodmap-sensitive (if consumed in large quantities)

Selection and Storage

Store lentils in an airtight container in a cool, dry place for up to a year. Rinse well before cooking to remove debris or dust, and cook in water until tender.

Common Questions About Lentil mix Nutrition

Is lentil mix high in protein?

Yes, lentil mix is an excellent source of plant-based protein. On average, one cup of cooked lentil mix contains around 18 grams of protein, making it a great option for vegetarians, vegans, and those looking to boost their protein intake.

Can I eat lentil mix on a keto diet?

Lentil mix is generally not suitable for strict keto diets due to its high carbohydrate content. A cup of cooked lentils typically contains around 37-40 grams of carbohydrates, with about 15-16 grams as dietary fiber, making it better suited for moderate or flexible low-carb diets rather than a strict keto approach.

What are the health benefits of lentil mix?

Lentil mix provides multiple health benefits, including supporting heart health due to its high fiber content, improving digestion, and offering essential nutrients like folate, iron, and magnesium. It also contains antioxidants and is linked to better blood sugar control. However, some people may experience bloating or gas due to its fiber and naturally occurring compounds.

What is the recommended serving size for lentil mix?

A standard serving size for cooked lentil mix is about 1 cup, which provides roughly 230 calories, 18 grams of protein, and 15-16 grams of fiber. Portion sizes may vary depending on your dietary needs and caloric goals, but this amount is sufficient for most meals and recipes.

How does lentil mix compare to other legumes like chickpeas or black beans?

Lentil mix is generally higher in protein than chickpeas and black beans, with about 18 grams per cup as opposed to 15 grams for black beans and 14.5 grams for chickpeas. It is also slightly lower in calories and cooks faster due to its smaller size and softer texture. Lentils are ideal for soups and stews, while chickpeas and black beans are more commonly used in salads or side dishes.

Data Sources & Scientific References