Red linses

Legume

Item Rating: 96/100

1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.4 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

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 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 7 cal (3.0%)

Protein: 72 cal (30.1%)

Carbs: 160 cal (66.9%)

About Red linses

Red lentils, a type of legume scientifically known as Lens culinaris, are a staple in Middle Eastern, Indian, and Mediterranean cuisines. They cook faster than other lentil varieties because they are hulled and split, resulting in a smooth texture and mild, nutty flavor. Nutritionally, red lentils stand out as an excellent source of plant-based protein, with about 9 grams of protein per 100 grams cooked. They are also high in dietary fiber (nearly 4 grams per 100 grams cooked), iron, folate, manganese, and other essential nutrients, while being naturally low in fat. Red lentils are versatile, frequently used in soups, stews, curries, and purees, making them a popular ingredient for vegetarian and vegan diets.

Health Benefits

• Rich in plant-based protein (9g per 100g cooked), red lentils support muscle repair and growth, making them an excellent alternative for vegetarians and vegans.
• High folate content (180mcg per 100g cooked, nearly 45% of the daily value) supports healthy fetal development and red blood cell formation.
• Packed with dietary fiber (4g per 100g cooked), red lentils promote digestive health and regulate blood sugar levels.
• Contain a significant amount of iron (3.3mg per 100g cooked, about 18% of the daily value), helping to prevent anemia and enhance energy levels.
• Rich in antioxidants such as polyphenols, which protect against inflammation and oxidative stress that may lead to chronic diseases.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat diets

Not suitable for: Low-fiber diets, individuals with lentil intolerance

Selection and Storage

Store dried red lentils in an airtight container in a cool, dry place for up to a year. Cooked red lentils should be refrigerated in a sealed container and consumed within 4-5 days.

Common Questions About Red linses Nutrition

Are red lentils high in protein?

Yes, red lentils are an excellent source of plant-based protein. One cooked cup (approximately 198 grams) contains around 18 grams of protein, making them a great option for vegetarians, vegans, and anyone looking to incorporate more protein into their diet.

Can I eat red lentils on a keto or low-carb diet?

Red lentils are not ideal for a ketogenic or strict low-carb diet because they are relatively high in carbohydrates. One cooked cup contains about 40 grams of total carbs, with around 15 grams of fiber, leaving a net carb count of 25 grams, which may exceed daily carb allowances for ketosis.

What are the main health benefits of red lentils?

Red lentils are a nutrient-dense food rich in fiber, folate, iron, and potassium. They support heart health by lowering bad cholesterol, aid in digestion due to their high fiber content, and are an excellent source of plant-based iron, which is essential for preventing anemia.

What is the recommended serving size for red lentils?

A standard serving size of cooked red lentils is about ½ cup (roughly 99 grams), which provides 115 calories, 9 grams of protein, 20 grams of carbohydrates, and 8 grams of fiber. This portion size is balanced and suitable for most dietary plans.

Are red lentils better than green lentils for cooking?

Red lentils cook more quickly than green lentils and tend to break down into a softer texture, making them ideal for soups, stews, and purees. Green lentils hold their shape better and are often preferred for salads or dishes requiring a firmer texture. The choice depends on the dish you're preparing.

Data Sources & Scientific References