Red lentil

Legume

Item Rating: 92/100

1 serving (100 grams) contains 358 calories, 25.0 grams of protein, 2.0 grams of fat, and 63.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		716
% Daily Value*
Total Fat		4 g	5%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		12 mg	0%
Total Carbohydrates		126 g	45%
	Dietary Fiber	22 g	78%
	Sugars	4 g
protein		50 g	100%
Vitamin D		0 mcg	0%
Calcium		38 mg	2%
Iron		15 mg	83%
Potassium		1910 mg	40%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 36 cal (4.9%)

Protein: 200 cal (27.0%)

Carbs: 504 cal (68.1%)

About Red lentil

Red lentils are small, orange-red legumes that originate from Central Asia and are a staple in Middle Eastern, Indian, and Mediterranean cuisines. They are a rich source of plant-based protein, making them a valuable dietary choice for vegetarians and vegans. Red lentils are quick-cooking and have a mild, slightly nutty flavor, often used in soups, stews, curries, and purees. Nutritionally, they are high in complex carbohydrates, provide approximately 9 grams of protein per half-cup cooked (99 g), and are low in fat. They are an excellent source of dietary fiber, iron, folate, and magnesium while being naturally gluten-free and cholesterol-free.

Health Benefits

• Promotes heart health due to high levels of dietary fiber, which supports healthy cholesterol levels.
• Supports energy production and oxygen transport with iron, providing 15% of the daily recommended intake per half-cup cooked.
• Aids in prenatal health with folate, offering over 90% of the daily recommended value per half-cup cooked.
• Maintains stable blood sugar levels due to their low glycemic index and high complex carbohydrate content.
• Supports muscle repair and function with 9 grams of high-quality plant-based protein per cooked half-cup serving.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store uncooked red lentils in an airtight container in a cool, dry pantry for up to 1 year. Rinse thoroughly before cooking to remove dust and debris.

Common Questions About Red lentil Nutrition

Is red lentil high in protein?

Red lentils are an excellent source of protein, providing about 18 grams of protein per cooked cup (198 grams). They are a great plant-based protein option, making them ideal for vegetarians, vegans, or anyone looking to increase their protein intake.

Can I eat red lentil on a keto diet?

Red lentils are not typically suitable for a strict keto diet due to their carbohydrate content. One cooked cup contains about 40 grams of carbohydrates, with 15.6 grams being fiber, leaving a net carb content of roughly 24 grams per serving.

What are the health benefits of eating red lentils?

Red lentils are rich in fiber, which supports digestive health and helps maintain healthy cholesterol levels. They are also packed with iron, folate, and magnesium, contributing to heart health, red blood cell production, and overall energy levels. However, some people may need to limit consumption due to anti-nutrients like phytic acid, which can interfere with mineral absorption.

What is the recommended serving size for red lentils?

A standard serving size of cooked red lentils is about one cup (198 grams), which provides approximately 230 calories. This portion size is ideal for balancing high protein and fiber intake without overloading on calories or carbohydrates.

How do red lentils compare to green lentils?

Red lentils cook faster and have a softer texture compared to green lentils, making them ideal for soups and dals. Nutritionally, both types are similar, but red lentils tend to have slightly fewer calories, with about 230 calories per cooked cup versus 240 calories for green lentils. Green lentils have a firmer texture, making them better suited for salads and dishes requiring more bite.

Data Sources & Scientific References