1 serving (200 grams) contains 230 calories, 12.0 grams of protein, 5.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
270.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 0.6 g | 3% | |
| 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 | 3.5 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| 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
Source of Calories
About Spiced lentils
Spiced lentils are a flavorful dish commonly associated with South Asian, Middle Eastern, and North African cuisines. They are typically prepared by simmering lentils in a blend of aromatic spices such as cumin, turmeric, and coriander, often combined with garlic, onion, and tomatoes. Lentils themselves are highly nutritious, offering a rich source of plant-based protein and dietary fiber, as well as essential vitamins and minerals like folate, iron, and potassium. Low in fat and naturally cholesterol-free, spiced lentils make an excellent addition to vegetarian, vegan, and heart-healthy diets. Their high protein and complex carbohydrate content also make them a satisfying option for sustained energy throughout the day.
Health Benefits
- Promote heart health with high levels of dietary fiber, which can help lower LDL cholesterol.
- Support red blood cell production due to their high folate content (90% of the Daily Value per cup cooked).
- Aid muscle repair and growth thanks to their plant-based protein, providing approximately 18 grams of protein per cooked cup.
- Enhance digestion and gut health with resistant starch and insoluble fiber.
- Provide sustainable energy due to their rich complex carbohydrate profile.
Dietary Considerations
Selection and Storage
Store dried lentils in an airtight container in a cool, dry place. Cooked spiced lentils can be refrigerated in a sealed container for up to 5 days or frozen for longer-term storage.
Common Questions About Spiced lentils Nutrition
Are spiced lentils a good source of protein?
Yes, spiced lentils are high in protein. One cup of cooked lentils contains about 18 grams of protein, making them an excellent plant-based option for protein intake. They also provide essential amino acids, though pairing with grains can make them a complete protein source.
Can I eat spiced lentils on a keto or low-carb diet?
Spiced lentils are not ideal for keto or strict low-carb diets due to their carbohydrate content. A cup of cooked lentils contains approximately 40 grams of carbohydrates, including 16 grams of dietary fiber. However, they may work well in moderate low-carb diets focused on fiber-rich, whole foods.
What are the health benefits of eating spiced lentils?
Spiced lentils are rich in dietary fiber, iron, folate, and potassium, which support heart health, digestion, and energy levels. They are also packed with antioxidants that help reduce inflammation. However, excessive consumption may cause bloating or gas due to their high fiber and compound content.
How much spiced lentils should I eat in a serving?
A standard serving size for spiced lentils is about 1/2 cup cooked, which provides approximately 115 calories, 9 grams of protein, and 20 grams of carbohydrates. This portion size works well as a side dish or as the base of a meal. Adjust portions based on your specific dietary needs.
How do spiced lentils compare to other legumes like chickpeas or black beans?
Spiced lentils typically cook faster and contain slightly higher protein (18 grams per cup) compared to chickpeas (15 grams) and black beans (15 grams). Lentils are also lower in fat and calories, making them a light yet nutrient-dense option for meals. Their earthy flavor pairs well with spices for diverse 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.
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.
