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 Linzen
Linzen, known as lentils in English, are small, lens-shaped legumes commonly used in Middle Eastern, Indian, and Mediterranean cuisines. Believed to have originated in the Fertile Crescent, they have been consumed for thousands of years due to their versatility and nutritional value. Lentils are nutrient-dense, offering 116 calories, 9 grams of protein, 20 grams of carbohydrates, and 0.4 grams of fat per cooked serving (100g). They are rich in dietary fiber, providing 7.9 grams per serving, and are an excellent source of iron, contributing about 3.3 mg per 100g. Lentils also offer modest amounts of vitamin C (1.5mg), calcium (19mg), and negligible vitamin D, making them a plant-based staple for healthy diets worldwide.
Health Benefits
- Rich in protein (9g per 100g), lentils help with muscle repair and maintenance, especially valuable for vegetarians and vegans.
- High in dietary fiber (7.9g per 100g), lentils promote digestive health and aid in maintaining a healthy weight.
- Contain significant iron content (3.3mg per 100g), supporting oxygen transport and reducing the risk of anemia, particularly in plant-based diets.
Dietary Considerations
Selection and Storage
Store dried lentils in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate in a sealed container and consume within 3-5 days.
Common Questions About Linzen Nutrition
Are lentils high in protein?
Yes, lentils are a good source of plant-based protein. One cup of cooked lentils (about 198g) contains approximately 9 grams of protein, making them an excellent choice for vegetarians, vegans, and anyone looking to increase their protein intake without animal-based foods.
Can I eat lentils on a keto diet?
Lentils are not ideal for a strict keto diet due to their high carbohydrate content. One cup of cooked lentils contains about 20 grams of carbs, with 7.9 grams coming from fiber. For those following a less strict low-carb diet, lentils may be eaten in moderation.
What are the health benefits of eating lentils?
Lentils are nutrient-dense, offering a combination of protein, fiber, vitamins, and minerals. They support digestive health due to their high fiber content (7.9g per cup), promote heart health by being low in fat (0.4g per cup), and contain vital nutrients like folate, iron, and potassium. However, individuals with digestive sensitivities should consider soaking or sprouting lentils to reduce potential gas or bloating.
What is the recommended serving size for lentils?
A typical serving size for cooked lentils is about 1 cup (198g), which provides 116 calories, 9g of protein, 20g of carbs, 7.9g of fiber, and 0.4g of fat. For a smaller side dish, a half-cup serving can be sufficient depending on your dietary needs.
How do lentils compare to other legumes like chickpeas or black beans?
Lentils generally cook faster than chickpeas and black beans and are lower in calories. Compared to chickpeas, lentils have slightly less protein (9g vs. 15g per cup) and fewer carbs (20g vs. 45g per cup). Unlike black beans, lentils are higher in fiber. They are an efficient option for quick and nutrient-dense meals.
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.
