1 serving (100 grams) contains 120 calories, 7.0 grams of protein, 2.0 grams of fat, and 18.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.8 g | 6% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 714.3 mg | 31% | |
| Total Carbohydrates | 42.9 g | 15% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 7.1 g | ||
| protein | 16.7 g | 33% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 4.8 mg | 26% | |
| Potassium | 595.2 mg | 12% | |
* 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 Red lentil sauce
Red lentil sauce is a versatile condiment or base used in various cuisines, particularly Middle Eastern, Indian, and Mediterranean cooking. Made from red lentils, tomatoes, onions, and spices, this sauce is naturally vibrant, flavorful, and rich in plant-based nutrition. Red lentils are a powerhouse of complex carbohydrates, plant-based protein, and dietary fiber. They are also an excellent source of essential nutrients such as folate (90% of the Daily Value per cooked cup), iron (37% DV per cooked cup), and magnesium. Low in fat and cholesterol-free, red lentil sauce offers a nutrient-dense addition to many meals, from pasta and rice to vegetables.
Health Benefits
- High in protein (18g per cooked cup of lentils), making it an excellent choice for muscle repair and growth.
- Rich in dietary fiber (15g per cooked cup of lentils), which supports digestion and promotes healthy gut bacteria.
- A good source of iron (37% DV per cooked cup), which helps in the production of red blood cells and prevents iron-deficiency anemia.
- Contains folate (90% DV per cooked cup), important for DNA synthesis and reducing the risk of neural tube defects during pregnancy.
- Low in fat and naturally cholesterol-free, making it heart-friendly when paired with a balanced diet.
Dietary Considerations
Selection and Storage
Store red lentil sauce in an airtight container in the refrigerator for up to 4-5 days. It can also be frozen for up to 3 months for long-term use; thaw before reheating.
Common Questions About Red lentil sauce Nutrition
Is red lentil sauce high in protein?
Yes, red lentil sauce is a good source of protein. Typically, one cup of cooked red lentils contains about 18 grams of protein, making it a nutrient-dense addition to any dish. Combined with other vegetables or spices in the sauce, it becomes a wholesome plant-based protein option.
Can I eat red lentil sauce on a keto or low-carb diet?
Red lentils are relatively high in carbohydrates, with about 40 grams of carbs per cup (cooked), making red lentil sauce less suitable for strict keto diets. However, those on moderate low-carb diets might be able to incorporate small portions, depending on their daily carb limit.
What are the health benefits or concerns of eating red lentil sauce?
Red lentil sauce is rich in protein, dietary fiber (about 15 grams per cup), and essential nutrients like iron, folate, and magnesium. These contribute to better digestion, heart health, and energy production. However, people with lentil or legume sensitivities should exercise caution.
How much red lentil sauce should I serve per meal?
A serving size of red lentil sauce is typically around 1/2 to 1 cup, which provides a satisfying and balanced portion of protein and fiber. Pair it with whole grains or roasted vegetables to create a complete meal without overloading on calories.
How does red lentil sauce compare to tomato-based sauces?
Red lentil sauce is significantly higher in protein and fiber compared to plain tomato-based sauces, which are more carbohydrate-focused and lower in nutrients. However, red lentil sauce has a thicker, creamier texture and a more neutral taste ideal for blending with spices, while tomato sauces are tangier and lighter.
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.
