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cooked brown lentils.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

cooked lentilscooked brown dal

Recipes with cooked brown lentils + Add to pantry

SERVING

CALORIES

114

PROTEIN

9.0g

CARBS

19.5g

FAT

0.38g

FIBER

7.9g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories114kcal—

Protein9.0g18%

Carbohydrates19.5g7%

Fiber7.9g28%

Sugar1.8g4%

Total fat0.38g0%

Saturated fat0.05g0%

Trans fat0g—

Cholesterol0mg0%

Water69.6g—

MINERALS

Sodium238mg10%

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 tablespoon12.4g

1 teaspoon4.1g

1 ml0.8g

1 liter825g

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
✓Excellent source of plant-based protein, which supports muscle maintenance and contributes to feelings of fullness.
✓High in essential nutrients like folate, iron, and manganese, which are vital for energy production and red blood cell formation.
✓Contains polyphenols, which have antioxidant properties that may help protect against chronic diseases.

COOKING TIPS

In the kitchen.

1Add directly to salads, soups, or grain bowls for a quick and easy boost of protein and fiber.
2Mash with spices, herbs, and a binder like breadcrumbs to form vegetarian patties for burgers or 'meatballs'.
3Season well as they have a mild, earthy flavor; they pair well with acidic ingredients like lemon juice or vinegar, and warm spices like cumin and coriander.
4Puree with garlic, tahini, and lemon juice for a twist on traditional hummus, or blend into sauces to add thickness and nutrients.

STORAGE

Keep it fresh.

Store in an airtight container in the refrigerator and consume within 3-5 days.
For longer storage, freeze in portion-sized containers or freezer bags for up to 6 months.

FAQ

Frequently asked questions.

Are cooked brown lentils healthy?

Yes, cooked brown lentils are highly nutritious. They are an excellent source of plant-based protein and dietary fiber, which supports heart health and digestion. Additionally, they are rich in essential minerals like iron, folate, and manganese.

How much protein is in cooked brown lentils?

A 100g serving of cooked brown lentils provides approximately 9.02 grams of protein. This makes them a substantial protein source for vegetarians and vegans, helping with muscle maintenance and satiety.

Are cooked brown lentils good for weight loss?

Yes, they are very beneficial for weight management. With only 114 calories per 100g and a high fiber content, they help you feel full for longer periods, which can reduce overall calorie intake throughout the day.

Are cooked brown lentils gluten-free and vegan?

Naturally, brown lentils are both gluten-free and vegan. They are a safe and nutritious staple for individuals with celiac disease or those following a strictly plant-based diet.

Are brown lentils keto-friendly?

Brown lentils are generally not considered keto-friendly because they contain about 19.54g of carbohydrates per 100g. While they are high in fiber, the net carb count is usually too high for a strict ketogenic diet.

What do brown lentils taste like?

Cooked brown lentils have a mild, earthy, and slightly nutty flavor. They have a firm texture that holds its shape well after cooking, making them ideal for salads and stews compared to softer red lentils.

How should I store cooked brown lentils?

Store cooked brown lentils in an airtight container in the refrigerator for 3 to 5 days. For longer storage, you can freeze them for up to 6 months; just ensure they are drained and cooled before placing them in freezer-safe bags.

Can I eat brown lentils if I have diabetes?

Yes, brown lentils are excellent for diabetics because they have a low glycemic index. Their high fiber content helps regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream.

Do I need to soak brown lentils before cooking?

Unlike many other dried beans, brown lentils do not require soaking. They cook relatively quickly, usually taking 20 to 30 minutes in simmering water to reach a tender but firm consistency.

How can I increase the iron absorption from lentils?

To better absorb the non-heme iron in brown lentils, pair them with foods rich in Vitamin C, such as tomatoes, bell peppers, or a squeeze of lemon juice. Vitamin C significantly enhances the body's ability to utilize plant-based iron.

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