Legume
boiled unsalted lentils.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
116
PROTEIN
9.0g
CARBS
20.1g
FAT
0.38g
FIBER
7.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories116kcal—
Protein9.0g18%
Carbohydrates20.1g7%
Fiber7.9g28%
Sugar1.8g4%
Total fat0.38g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water69.6g—
MINERALS
Sodium2.0mg0%
Potassium369mg8%
Calcium19mg1%
Iron3.3mg19%
Magnesium36mg9%
Phosphorus180mg14%
Zinc1.3mg12%
Copper0.25mg28%
Manganese0.49mg21%
Selenium2.8µg5%
VITAMINS
Vitamin A0µg0%
Vitamin C1.5mg2%
Vitamin D0µg0%
Vitamin E0.11mg1%
Vitamin K1.7µg1%
Thiamin (B1)0.17mg14%
Riboflavin (B2)0.07mg5%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.64mg13%
Vitamin B60.18mg11%
Folate (B9)181µg45%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup198g
1 tablespoon12.3g
1 teaspoon4.1g
1 ml0.8g
1 liter820g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety.
- ✓Rich in essential minerals like iron, folate, and manganese, supporting energy production and red blood cell formation.
- ✓Has a low glycemic index, which helps in managing blood sugar levels.
- ✓Contains polyphenols, compounds with antioxidant properties that may help protect against chronic diseases.
COOKING TIPS
In the kitchen.
- 1Add to soups, stews, or curries during the last 10-15 minutes of cooking to add texture and nutrients without making them mushy.
- 2Mash with spices, herbs, and a binder like breadcrumbs to form veggie burgers or meatballs.
- 3Toss with chopped vegetables, lemon juice, and olive oil for a quick, protein-rich salad.
- 4Blend with garlic, tahini, and lemon juice for a unique twist on hummus.
STORAGE
Keep it fresh.
- Store cooked lentils in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze in portion-sized containers or freezer bags for up to 6 months.
FAQ
Frequently asked questions.
Are boiled lentils healthy?
Yes, boiled lentils are highly nutritious. They provide 9.02g of protein and significant fiber per 100g, supporting muscle health and digestion. They are also rich in iron, folate, and antioxidants, which help protect against chronic diseases.
How much protein is in boiled lentils?
100g of boiled lentils contains approximately 9.02g of plant-based protein. This makes them an excellent protein source for vegetarians and vegans looking to meet their daily requirements without the saturated fats found in animal products.
Are boiled lentils good for weight loss?
Yes, they are very effective for weight management. With only 116 calories per 100g and high fiber content, they promote satiety and keep you feeling full longer, which helps reduce overall calorie intake throughout the day.
Are boiled lentils gluten-free and vegan?
Yes, lentils are naturally gluten-free and 100% vegan. They are a staple in plant-based diets and are safe for individuals with celiac disease or gluten sensitivities, provided they are processed in a gluten-free facility.
Are lentils keto-friendly?
Generally, no. With 20.13g of carbohydrates per 100g, lentils are considered too high in carbs for a strict ketogenic diet. However, they are excellent for low-GI and moderate-carb diets due to their high fiber content.
How do I use boiled unsalted lentils in recipes?
Boiled lentils are incredibly versatile and can be added to salads, soups, stews, or grain bowls. Since they are unsalted, you have full control over the seasoning, making them a perfect base for both savory dishes and meat-alternative patties.
What do boiled lentils taste like?
Boiled lentils have a mild, earthy, and slightly nutty flavor. Their soft yet firm texture allows them to easily absorb the flavors of the spices, sauces, or dressings they are paired with in a recipe.
How long do boiled lentils last in the fridge?
Boiled lentils can be stored in an airtight container in the refrigerator for 3 to 5 days. Ensure they have cooled completely before placing them in the fridge to maintain their texture and prevent spoilage.
Can I freeze boiled lentils?
Yes, boiled lentils freeze very well. Store them in freezer-safe bags or containers for up to 3 months; they can be added directly to hot soups or stews from the freezer without needing to thaw first.
Why should I choose unsalted lentils over salted ones?
Choosing unsalted lentils allows you to manage your sodium intake, which is beneficial for heart health and blood pressure. It also provides more culinary flexibility, as you can season the dish to your specific taste during the final stages of cooking.
