Legume
raw lentils.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
352
PROTEIN
24.6g
CARBS
63.4g
FAT
1.1g
FIBER
10.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories352kcal—
Protein24.6g49%
Carbohydrates63.4g23%
Fiber10.7g38%
Sugar2.0g4%
Total fat1.1g1%
Saturated fat0.15g1%
Trans fat0g—
Cholesterol0mg0%
Water8.3g—
MINERALS
Sodium6.0mg0%
Potassium677mg14%
Calcium35mg3%
Iron6.5mg36%
Magnesium47mg11%
Phosphorus281mg22%
Zinc3.3mg30%
Copper0.75mg83%
Manganese1.4mg60%
Selenium0.10µg0%
VITAMINS
Vitamin A2.0µg0%
Vitamin C4.5mg5%
Vitamin D0µg0%
Vitamin E0.49mg3%
Vitamin K5.0µg4%
Thiamin (B1)0.87mg73%
Riboflavin (B2)0.21mg16%
Niacin (B3)2.6mg16%
Pantothenic acid (B5)2.1mg43%
Vitamin B60.54mg32%
Folate (B9)479µg120%
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 cup192g
1 tablespoon12g
1 teaspoon4g
1 ml0.8g
1 liter800g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- ✓Rich in plant-based protein, crucial for building and repairing tissues and supporting muscle mass.
- ✓High in essential nutrients like folate, iron, and manganese, which are vital for energy production and red blood cell formation.
- ✓Contain beneficial plant compounds called polyphenols, which have strong antioxidant and anti-inflammatory properties.
COOKING TIPS
In the kitchen.
- 1Rinse lentils thoroughly under cold running water before cooking to remove any dust or debris.
- 2Unlike most other dried legumes, lentils do not require pre-soaking, which significantly reduces preparation time.
- 3For best results, simmer lentils gently rather than boiling them vigorously to prevent them from breaking apart.
- 4Add salt and acidic ingredients like tomatoes, lemon juice, or vinegar towards the end of the cooking process, as adding them too early can make the lentils tough.
STORAGE
Keep it fresh.
- Store dry, uncooked lentils in an airtight container in a cool, dark, and dry place, such as a pantry, for up to one year.
- Once cooked, store lentils in a sealed container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
FAQ
Frequently asked questions.
Are lentils healthy?
Yes, lentils are highly nutritious. They are an excellent source of dietary fiber for digestion, plant-based protein for muscle repair, and essential minerals like iron and folate for energy production and red blood cell formation.
How much protein is in raw lentils?
Raw lentils contain approximately 24.63g of protein per 100g. This makes them one of the best plant-based protein sources available, particularly for vegetarians and vegans looking to support muscle mass.
Are lentils good for weight loss?
Yes, lentils are beneficial for weight management. Their high fiber and protein content promote satiety, helping you feel full for longer periods, which can naturally reduce overall calorie intake.
Are lentils gluten-free?
Naturally, lentils are gluten-free. However, because they are often grown or processed near wheat, those with Celiac disease should look for 'certified gluten-free' labels to ensure there is no cross-contamination.
Are lentils keto-friendly?
No, lentils are generally not considered keto-friendly. With approximately 63.35g of carbohydrates per 100g, they are too high in carbs for a strict ketogenic diet, though they are an excellent 'slow-carb' option for other diets.
Can you eat lentils raw?
No, you should not eat raw lentils. They contain lectins and phytic acid which can cause significant digestive distress; cooking or sprouting them neutralizes these compounds and makes the nutrients bioavailable.
Do I need to soak lentils before cooking?
Unlike many other dried beans, lentils do not strictly require soaking. However, rinsing them thoroughly is essential to remove debris, and soaking for 30-60 minutes can help reduce cooking time and improve digestibility.
How do you cook raw lentils?
To cook, rinse the lentils and combine with water or broth in a 3:1 ratio. Bring to a boil, then simmer for 15-20 minutes for red lentils or 30-45 minutes for green or brown varieties until they reach your desired tenderness.
How long do raw lentils last?
Dry, raw lentils can last indefinitely if stored in a cool, dry place in an airtight container. For the best flavor and texture, it is recommended to use them within one year, as older lentils may take longer to soften during cooking.
What is the difference between red, green, and brown lentils?
Brown and green lentils hold their shape well after cooking, making them perfect for salads and side dishes. Red and yellow lentils soften and break down quickly, which makes them ideal for thickening soups, stews, and traditional dals.
