1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.1 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 | 40.2 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 Red lentils
Red lentils, a variety of lentils with a mild, nutty, and slightly sweet flavor, are commonly used in Middle Eastern, Indian, and Mediterranean cuisines. They are small, lens-shaped legumes that cook quickly, often breaking down into a creamy consistency, making them ideal for soups, stews, and curries. Nutritionally dense, red lentils are an excellent source of plant-based protein, fiber, and iron, while also containing B vitamins such as folate and essential minerals like potassium and magnesium. They are naturally low in fat and have a moderate amount of carbohydrates, primarily in the form of complex fibers, making them a great addition to a balanced diet. A 1-cup cooked serving provides approximately 230 calories, 18 grams of protein, 15 grams of fiber, and less than 1 gram of fat, contributing to their status as a nutrient-dense food staple worldwide.
Health Benefits
- Rich in dietary fiber, red lentils support digestive health and help maintain stable blood sugar levels with 15 grams of fiber per cup.
- A high protein content (18 grams per cooked cup) makes them an excellent plant-based protein source, supporting muscle repair and growth.
- Contains significant levels of iron (6.6 mg per cup, about 37% of the daily value), aiding in oxygen transport and reducing fatigue associated with iron deficiency.
- High in folate (358 mcg per cup, nearly 90% of the daily value), which is vital for DNA synthesis and essential during pregnancy to prevent neural tube defects.
- Packed with potassium (730 mg per cup), which supports heart health by helping to regulate blood pressure.
Dietary Considerations
Selection and Storage
Store red lentils in an airtight container in a cool, dry place for up to 12 months. Rinse thoroughly before cooking to remove any debris or dust.
Common Questions About Red lentils Nutrition
Are red lentils a good source of protein?
Yes, red lentils are an excellent source of plant-based protein, providing about 18 grams of protein per cooked cup (approximately 198 grams). This makes them a great option for vegetarians, vegans, and anyone looking to incorporate more protein into their diet.
Can I eat red lentils on a low-carb or keto diet?
Red lentils are not typically suitable for a strict keto diet due to their carbohydrate content. A cooked cup of red lentils contains around 40 grams of carbohydrates, with 15 grams of fiber, resulting in a net carb count of approximately 25 grams. They may be compatible with a moderate low-carb diet, but they are not keto-friendly.
What are the health benefits of red lentils?
Red lentils are packed with nutrients, including protein, fiber, iron, folate, potassium, and B vitamins. They are excellent for heart health, help regulate blood sugar levels due to their fiber content, and support digestive health. However, individuals with digestive sensitivities or those prone to gas may experience discomfort due to their oligosaccharide content.
What is the recommended serving size for red lentils?
A standard serving size of cooked red lentils is ½ cup (about 99 grams), which provides roughly 115 calories, 9 grams of protein, 20 grams of carbohydrates, and 8 grams of fiber. Adjust portion sizes based on your dietary needs and overall meal composition.
How do red lentils compare to other lentils for cooking?
Red lentils cook faster (in about 15-20 minutes) compared to green or brown lentils because they are split and dehulled. They have a softer texture and a slightly sweeter flavor, making them ideal for soups, stews, and purees. In contrast, green or brown lentils hold their shape better and are more suited for salads and side dishes.
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.
- Iron: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsOverview of iron, a key nutrient in red lentils, including its health benefits, dietary sources, and recommended intakes.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services (HHS)Provides guidance on incorporating lentils, such as red lentils, into a healthy dietary pattern as part of the vegetable and protein food groups.
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.
