1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.1 grams of carbohydrates.
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Nutrition Information
Calories |
232 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 40.3 g | 14% | |
| Dietary Fiber | 15.8 g | 56% | |
| Sugars | 3.6 g | ||
| protein | 18.0 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 Lentilles
Lentilles, or lentils, are small, lens-shaped legumes that have been cultivated for thousands of years, particularly in regions like the Middle East and India. Known for their versatility and affordability, lentils are a staple in many cuisines, including Mediterranean, Indian, and African dishes. They are highly nutrient-dense, providing a balanced macronutrient profile with high protein (9.02 g per 100 g cooked), complex carbohydrates (20.13 g), and minimal fat (0.38 g). Lentils are also an excellent source of dietary fiber (7.9 g), which supports digestive health, and essential minerals like iron (3.3 mg) and calcium (19 mg). They contain negligible vitamin D but provide small amounts of vitamin C (4.5 mg). Low in calories (116 kcal per 100 g cooked), lentils are ideal for various dietary needs while being both filling and versatile in cooking.
Health Benefits
- Promotes muscle repair and growth due to its high protein content (9.02 g per 100 g).
- Supports digestive health with 7.9 g of dietary fiber per 100 g, improving bowel regularity.
- Helps prevent iron deficiency anemia as a plant-based source of iron, offering 3.3 mg per 100 g.
- Assists in blood sugar management due to complex carbohydrates and low glycemic index.
- Contributes to bone health with a modest amount of calcium (19 mg per 100 g).
Dietary Considerations
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 an airtight container and consumed within 5-7 days.
Common Questions About Lentilles Nutrition
Are lentils high in protein?
Yes, lentils are an excellent source of plant-based protein. One cup of cooked lentils (about 198 grams) provides 9.02 grams of protein, making them a great option for individuals seeking to meet their protein needs, especially in vegan and vegetarian diets.
Can I eat lentils on a keto diet?
Lentils are not typically compatible with a ketogenic diet due to their carbohydrate content. One cup of cooked lentils contains about 20.13 grams of carbs. While they are nutrient-dense and high in fiber, their net carb count is generally too high for strict keto plans.
What are the health benefits of eating lentils?
Lentils offer numerous health benefits, including supporting heart health, regulating blood sugar levels, and aiding digestion. They are rich in fiber (7.9 grams per cup), folate, and a variety of essential minerals such as iron and magnesium, which contribute to overall health and wellness.
What is the recommended serving size for lentils?
A typical serving size of cooked lentils is about 1/2 cup, which provides approximately 116 calories, 9.02 grams of protein, and 7.9 grams of fiber. This portion size works well as part of a balanced meal or as a protein-rich addition to soups, salads, or side dishes.
How do lentils compare to other legumes like chickpeas or black beans?
Lentils are lower in fat and calories compared to chickpeas and black beans. For example, one cup of cooked lentils has 116 calories and 0.38 grams of fat, while chickpeas have about 269 calories and 4.2 grams of fat per cup. Lentils cook faster than most legumes and are higher in fiber than both chickpeas and black beans, making them a convenient, nutrient-dense choice.
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.
