1 serving (185 grams) contains 307 calories, 15.5 grams of protein, 12.7 grams of fat, and 34.6 grams of carbohydrates.
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Nutrition Information
Calories |
307.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 403.3 mg | 17% | |
| Total Carbohydrates | 34.6 g | 12% | |
| Dietary Fiber | 13.5 g | 48% | |
| Sugars | 3.1 g | ||
| protein | 15.5 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 33.3 mg | 2% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 634.5 mg | 13% | |
* 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
Lentils are small, lens-shaped legumes that have been a dietary staple for thousands of years, originating in the Middle East and spreading globally due to their adaptability and nutritional density. Commonly used in Indian, Mediterranean, and Middle Eastern cuisines, lentils are an affordable and sustainable source of plant-based protein. Nutritionally, a ½ cup of cooked lentils provides approximately 166 calories, 8.38 g of protein, 18.7 g of carbohydrates, 6.86 g of fat, and 7.3 g of fiber. Additionally, they are rich in iron (3.11 mg), folate, potassium, and manganese, while being low in fat and cholesterol-free. Lentils are versatile, fitting well into soups, stews, salads, and side dishes, and are highly valued in vegetarian and vegan diets.
Health Benefits
- Rich in plant-based protein (8.38 g per half-cup), supporting muscle repair and maintenance.
- High in dietary fiber (7.3 g), which aids in digestion and helps maintain healthy cholesterol levels.
- Significant source of iron (3.11 mg per half-cup), which is critical for preventing anemia and supporting oxygen transport in the body.
- Contains folate, an essential B-vitamin that promotes cell growth and is particularly beneficial for pregnant individuals to prevent neural tube defects.
- Potassium content supports heart health by helping manage blood pressure levels.
Dietary Considerations
Selection and Storage
Store dried lentils in an airtight container in a cool, dark place for up to a year. Cooked lentils can be refrigerated in a sealed container for up to 5 days or frozen for up to 3 months.
Common Questions About Lentils Nutrition
Are lentils high in protein?
Yes, lentils are a good source of protein. One cup of cooked lentils contains about 8.38 grams of protein, making them an excellent plant-based protein option for vegetarians and vegans.
Can I eat lentils on a keto diet?
Lentils are not ideal for a strict keto diet because they are relatively high in carbohydrates, with 18.7 grams of carbs per cup of cooked lentils. However, they may be manageable in small portions on a modified low-carb diet.
What are the health benefits of lentils?
Lentils are packed with nutrients such as fiber (7.3 grams per cup), protein, and essential vitamins like folate and iron. They help improve digestion, support heart health, and provide sustained energy due to their complex carbohydrates. However, they also contain antinutrients like phytic acid, which can slightly inhibit mineral absorption, although cooking reduces this.
What is a recommended serving size of lentils?
A typical serving size of cooked lentils is about 1/2 cup, which contains approximately 166 calories and 9.4 grams of dietary fiber. This portion provides a balanced amount for most diets while delivering essential nutrients.
How do lentils compare to other legumes like chickpeas?
Lentils are lower in calories (166 vs. chickpeas at 269 per cup), higher in dietary fiber (7.3 grams vs. 6 grams), and cook faster without needing to be soaked. They are generally more versatile and easier to digest compared to chickpeas, making them a convenient choice for many recipes.
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.
- USDA FoodData - Lentils DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Lentils: A Versatile, Nutrient-Rich LegumeHarvard T.H. Chan School of Public HealthExplores the health benefits of lentils, including their role in heart health, digestion, and blood sugar control.
- Dietary Guidelines for Americans, 2020–2025U.S. Department of Agriculture and Health and Human ServicesIncludes recommendations for legumes like lentils as part of a healthy diet, emphasizing their nutritional benefits.
- Lentils’ contribution to human health and global sustainabilityAmerican Journal of Clinical NutritionPeer-reviewed research article detailing lentils' role in sustainable diets and nutrient delivery.
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.
