Yellow lentil

Legume

Item Rating: 97/100

1 serving (100 grams) contains 116 calories, 9.0 grams of protein, 0.3 grams of fat, and 20.1 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		232
% Daily Value*
Total Fat		0.6 g	0%
	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	2.2 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: 5 cal (2.3%)

Protein: 72 cal (30.2%)

Carbs: 160 cal (67.5%)

About Yellow lentil

Yellow lentils, also known as Moong Dal or yellow split lentils, are legumes commonly used in South Asian, Middle Eastern, and Mediterranean cuisines. They are small, round, and yellow in color, providing a mild, earthy flavor. Nutritionally, yellow lentils are an excellent source of plant-based protein, dietary fiber, and essential micronutrients such as folate, iron, and magnesium. One cup of cooked yellow lentils contains approximately 230 calories, 18 grams of protein, 16 grams of fiber, and less than 1 gram of total fat, making them a valuable addition to a balanced diet for their low glycemic index and nutrient density.

Health Benefits

• Rich in dietary fiber (16g per cup), yellow lentils support healthy digestion and promote regular bowel movements.
• Packed with plant-based protein (18g per cup), they are ideal for supporting muscle repair and growth, especially in vegetarian and vegan diets.
• A good source of folate (nearly 90% of the daily requirement per cup), which is essential for red blood cell production and preventing neural tube defects during pregnancy.
• High in iron (about 6.6mg or 37% DV per cup), yellow lentils help combat iron deficiency anemia and support oxygen transport in the blood.
• Contain magnesium (approximately 71mg per cup), which aids in maintaining healthy blood pressure and muscle function.

Dietary Considerations

Allergens: None known

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

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

Selection and Storage

Store dry yellow lentils in an airtight container in a cool, dry place for up to a year. Cooked lentils can be refrigerated in an airtight container for 4-5 days or frozen for up to 6 months.

Common Questions About Yellow lentil Nutrition

Is yellow lentil high in protein?

Yes, yellow lentils are an excellent source of plant-based protein. A 1-cup cooked serving provides approximately 18 grams of protein, making them a great choice for vegetarians, vegans, and anyone looking to increase their protein intake.

Can I eat yellow lentil on a keto diet?

Yellow lentils are not ideal for a keto diet due to their high carbohydrate content. A 1-cup serving of cooked yellow lentils contains around 39 grams of carbohydrates, which may exceed the daily carb allowances for strict keto plans.

What are the health benefits of yellow lentils?

Yellow lentils are rich in fiber, which supports digestive health, and they contain potassium and magnesium, which promote heart health. Additionally, they provide essential nutrients like folate and iron, making them beneficial for energy production and cell health. However, consuming lentils in moderation is recommended for individuals prone to bloating or with sensitivities to legumes.

How much yellow lentil should I eat per serving?

A typical serving size of cooked yellow lentils is 1/2 to 1 cup, which provides a balanced nutrient profile without excessive calories. A 1-cup serving contains about 230 calories, making it suitable as a main dish or side in a meal while keeping portions in check.

How do yellow lentils compare to red lentils in cooking and nutrition?

Yellow lentils and red lentils are nutritionally similar, both offering high protein and fiber content. Yellow lentils have a slightly nuttier flavor and take longer to cook compared to red lentils, which cook faster and are softer in texture. Yellow lentils are better for dishes requiring firmer consistency, while red lentils work well in soups and purees.

Data Sources & Scientific References