1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 grams of carbohydrates.
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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 Lentils cooked
Lentils are small legumes that originate from the Near East and have been a staple food for over 9,000 years. Widely used in Indian, Middle Eastern, Mediterranean, and Latin American cuisines, cooked lentils are both versatile and nutrient-dense. A 1-cup serving of cooked lentils (198 grams) provides approximately 230 calories, 18 grams of protein, 15 grams of fiber, and a wealth of nutrients including folate (90% of the Daily Value), iron (37% of the DV), manganese, and potassium. They are low in fat and a rich source of plant-based protein, making them ideal for vegetarian and vegan diets. Lentils come in various types (green, brown, red, and black) that vary slightly in taste and texture, but all share significant nutritional benefits.
Health Benefits
- High fiber content (15 grams per cup) promotes healthy digestion and helps regulate blood sugar levels.
- Rich in folate (90% of the Daily Value per cup), essential for cell growth and preventing neural tube defects in pregnancy.
- Provides 37% of the Daily Value for iron per cup, supporting oxygen transport and preventing anemia, especially in plant-based diets.
- Contains potassium (731 mg per cup), which can help lower blood pressure by counteracting sodium's effects.
- Good source of plant-based protein (18 grams per cup), supporting muscle repair and overall growth.
Dietary Considerations
Selection and Storage
Cooked lentils should be stored in an airtight container in the refrigerator and consumed within 5-7 days. For extended storage, they can be frozen for up to 6 months.
Common Questions About Lentils cooked Nutrition
Are lentils high in protein?
Yes, cooked lentils are an excellent source of plant-based protein, offering about 18 grams of protein per cooked cup (approximately 198 grams). This makes them a great option for vegetarians and vegans looking to meet their protein needs.
Can I eat lentils on a keto diet?
Lentils are not typically suitable for a keto diet because they are relatively high in carbohydrates. One cup of cooked lentils contains about 40 grams of carbs, with only 16 grams of fiber, resulting in around 24 grams of net carbs.
What are the health benefits of eating lentils?
Lentils are rich in essential nutrients, including folate, iron, and potassium, and they support heart health by providing dietary fiber (16 grams per cooked cup). They can also help with digestion and maintain healthy blood sugar levels due to their low glycemic index.
What is a proper serving size for cooked lentils?
A standard serving size for cooked lentils is typically 1/2 cup, which provides about 115 calories, 9 grams of protein, and 8 grams of fiber. This portion is appropriate for most people unless individual dietary needs suggest otherwise.
How do lentils compare to other legumes like black beans or chickpeas?
Lentils generally cook faster than black beans and chickpeas, requiring no soaking beforehand. Nutritionally, lentils have slightly more protein and fiber per cup compared to black beans (15 grams protein, 12 grams fiber) and chickpeas (14.5 grams protein, 12.5 grams fiber), but are lower in fat (just 0.8 grams per cup).
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.
