Red lentil curry

Lunch

Item Rating: 83/100

1 serving (200 grams) contains 230 calories, 12.0 grams of protein, 6.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		270.6
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	9.4 g	33%
	Sugars	4.7 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		3.5 mg	19%
Potassium		470.6 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 63 cal (22.4%)

Protein: 56 cal (19.8%)

Carbs: 164 cal (57.8%)

About Red lentil curry

Red lentil curry is a hearty and flavorful dish commonly associated with South Asian cuisine, particularly Indian and Sri Lankan traditions. Made from red lentils cooked with a medley of spices like turmeric, cumin, and garlic, this dish is both protein-rich and nutrient-dense. Red lentils are a low-fat, plant-based protein source that also supplies dietary fiber, iron, and folate, making them ideal for supporting energy levels and digestive health. The dish is often prepared with coconut milk, tomatoes, and onions, contributing additional vitamins and antioxidants. Served with rice or flatbread, red lentil curry is both comforting and nutritionally balanced.

Health Benefits

• Rich in plant-based protein (9g of protein per 100g of cooked lentils) which supports muscle repair and overall body function.
• High in dietary fiber (approximately 7.9g per 100g cooked lentils) promoting gut health and regular digestion.
• Excellent source of folate (180 mcg per cup of cooked lentils), crucial for red blood cell formation and prenatal health.
• Contains iron (3.3 mg per cup of cooked lentils), which supports oxygen transport in the blood and prevents anemia.
• Features anti-inflammatory spices like turmeric, which contains curcumin, a compound with antioxidant properties.

Dietary Considerations

Allergens: Contains none inherent to red lentils, but check for cross-contamination or added ingredients like dairy or nuts

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-oxalate diets (lentils contain oxalates), low-carb or ketogenic diets due to carbohydrate content

Selection and Storage

Store uncooked red lentils in an airtight container in a cool, dry place for up to a year. Cooked red lentil curry can be refrigerated in a sealed container for up to 3-4 days or frozen for up to 3 months.

Common Questions About Red lentil curry Nutrition

Is red lentil curry high in protein?

Yes, red lentils are an excellent source of plant-based protein, providing about 18 grams of protein per cooked cup. In a curry, this protein is complemented by additional nutrients from the spices and vegetables used, making it a nutritious dish.

Can I eat red lentil curry on a keto diet?

Red lentil curry is not ideal for a keto diet because lentils are relatively high in carbohydrates, with approximately 40 grams of carbs per cooked cup. This carb content exceeds keto-friendly limits, so it may not fit well into a strict low-carb regimen.

What are the health benefits of red lentil curry?

Red lentil curry is rich in fiber, protein, and essential nutrients such as folate, iron, and B-vitamins. These contribute to digestive health, sustained energy, and improved cell function. However, individuals with legume sensitivities should consume it in moderation.

What is the recommended portion size for red lentil curry?

A standard serving size of red lentil curry is about 1 cup (approximately 200 grams). This portion typically provides around 230-300 calories, depending on the preparation, making it a balanced meal when paired with sides like vegetables or rice.

How does red lentil curry compare to chickpea curry?

Red lentil curry tends to cook faster and offers a creamier texture compared to chickpea curry, which is denser and higher in calories. Nutritionally, both are high in protein and fiber, but lentils generally contain fewer calories and slightly more folate and iron per serving.

Data Sources & Scientific References