1 serving (100 grams) contains 120 calories, 7.0 grams of protein, 2.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 42.9 g | 15% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 7.1 g | ||
| protein | 16.7 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 595.2 mg | 12% | |
* 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 sauce
Lentil sauce is a savory condiment or base made using lentils, which are legumes native to regions such as the Middle East and South Asia. It is a popular addition to dishes in Mediterranean, Indian, and Middle Eastern cuisine, often spiced with herbs and aromatics. Nutritionally, lentil sauce is a rich source of plant-based protein, dietary fiber, and essential micronutrients such as folate and iron. Low in fat and high in complex carbohydrates, it is a nutrient-dense option suitable for various dietary needs, providing sustained energy and support for digestive health.
Health Benefits
- Promotes digestive health due to high fiber content (15.6 grams of fiber per 1 cup of cooked lentils).
- Supports energy production and oxygen transport with iron (6.6 mg per 1 cup of cooked lentils, covering 37% of the daily recommended intake for women).
- Contributes to heart health with potassium (366 mg per 1 cup of cooked lentils) and low fat.
- Boosts immunity and DNA synthesis with folate (358 mcg per 1 cup of cooked lentils, equal to 90% of the daily recommended intake).
- Provides plant-based protein (18 grams per 1 cup of cooked lentils), beneficial for muscle repair and growth.
Dietary Considerations
Selection and Storage
Store lentil sauce in an airtight container in the refrigerator for up to 4 days, and freeze for longer storage. Reheat gently to preserve texture and flavor.
Common Questions About Lentil sauce Nutrition
Is lentil sauce high in protein?
Yes, lentil sauce is a good source of plant-based protein. Depending on the recipe, a one-cup serving of lentil-based sauce can provide around 12-15 grams of protein, making it an excellent option for vegetarians and vegans looking to meet their protein needs.
Can I eat lentil sauce on a keto diet?
Lentil sauce is not ideal for a strict keto diet as lentils are relatively high in carbohydrates. One cup of cooked lentils contains about 40 grams of carbs, of which around 15 grams are fiber. If following a low-carb or keto diet, you may want to limit portions or use alternative low-carb ingredients.
What are the health benefits of lentil sauce?
Lentil sauce offers several health benefits due to its nutrient profile. Lentils are rich in fiber, which supports healthy digestion, and they contain essential nutrients like iron, magnesium, and folate. Additionally, this sauce can help manage blood sugar levels and promote heart health due to its low glycemic index and absence of cholesterol.
How much lentil sauce should I serve per person?
A typical serving size of lentil sauce is about half to one cup per person, depending on its role in the meal. If it’s the main protein source, aim for one cup, which provides sufficient protein and fiber. When used as a topping or side, half a cup might be sufficient.
How does lentil sauce compare to tomato sauce nutritionally?
Lentil sauce is higher in protein and fiber compared to traditional tomato sauce, which is mostly carbohydrates and low in protein. Lentil sauce also contains more nutrients like iron and folate, making it a more nutrient-dense option. However, tomato sauce typically has fewer calories and carbs, so the choice depends on your dietary goals.
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.
