1 serving (200 grams) contains 230 calories, 18.0 grams of protein, 1.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
270.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.8 mg | 0% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 17.6 g | 62% | |
| Sugars | 2.4 g | ||
| protein | 21.2 g | 42% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 858.8 mg | 18% | |
* 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 Mashed lentils
Mashed lentils are a versatile dish often found in Indian, Mediterranean, and Middle Eastern cuisines. Lentils are small, lens-shaped legumes that are one of the oldest cultivated crops, dating back over 9,000 years. Rich in protein, fiber, and a variety of micronutrients, lentils are a staple food in vegetarian diets worldwide. Mashed lentils are typically cooked until tender and then pureed or mashed with spices, herbs, or other seasonings. They are naturally low in fat and high in key nutrients including folate, iron, magnesium, and potassium, making them a nutritionally dense food. Depending on preparation style, mashed lentils can serve as a protein-packed side dish or a hearty main course. Their nutrient profile supports cardiovascular health, digestive health, and muscle maintenance while being a sustainable and cost-effective food source.
Health Benefits
- Supports digestive health due to high fiber content (15.6g per cup of cooked lentils).
- Promotes red blood cell formation with folate (90% of daily value per cup of cooked lentils).
- Enhances bone health and muscle function through magnesium (56mg per cup of cooked lentils).
Dietary Considerations
Selection and Storage
Cooked mashed lentils should be stored in an airtight container in the refrigerator for up to 5 days. Reheat gently to prevent drying out.
Common Questions About Mashed lentils Nutrition
Are mashed lentils a good source of protein?
Yes, mashed lentils are an excellent source of plant-based protein, providing approximately 9 grams of protein per half-cup serving (cooked). They are a great option for vegetarians, vegans, and anyone looking to increase their protein intake from a non-meat source.
Can I eat mashed lentils on a keto or low-carb diet?
Mashed lentils are not ideal for a strict keto or low-carb diet since a half-cup serving contains around 20 grams of carbohydrates, including 8 grams of dietary fiber. However, they can occasionally fit into a moderate low-carb eating plan if consumed in small quantities and balanced with other low-carb foods.
What are the health benefits of eating mashed lentils?
Mashed lentils are packed with nutrients, including fiber, folate, iron, and magnesium, which support heart health, digestion, and energy production. They are also low in fat and cholesterol-free, making them an excellent choice for a heart-healthy diet. Furthermore, their high fiber content helps with blood sugar regulation.
What is the recommended serving size for mashed lentils?
A typical serving size for mashed lentils is about half a cup cooked, which provides around 115 calories. This portion size is a good base for a meal, and it can be adjusted depending on your dietary needs and calorie requirements.
How do mashed lentils compare to mashed potatoes in nutrition?
Mashed lentils are higher in protein and fiber than mashed potatoes. While a half-cup of mashed lentils contains around 9 grams of protein and 8 grams of fiber, mashed potatoes provide only about 2 grams of protein and 1-2 grams of fiber. However, mashed potatoes are lower in carbohydrates and calories, making them a lower-calorie option if served plain.
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.
