Nutritional Value of Lentils

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Lentils are pulses with very high levels of protein and dietary fiber. We will provide you with some information about the nutritional value of lentils.

Lentils have a very long association with mankind, as it is believed that these pulses have been included in the human diet since Neolithic times. According to historians, lentil plants are among the first domesticated ones in the near East (countries of Western Asia between the Mediterranean Sea and Iran), which is the place of origin of these plants.

What are Lentils

Lentils are plants belonging to the legume family. The dried seeds of lentils are considered pulses. But all legumes or all pulses are not lentils. Lentils are bushy annual plants with a maximum height of around forty centimeters.

Like legumes, the lens-shaped seeds of lentils also grow in pods. In fact, the name 'lentil' is derived from the shape of the seeds. As compared to legumes, lentils are smaller. Fresh lentils are not used for human consumption, but the dried seeds are cooked or boiled before eating.

There are many varieties of lentils, which come in different colors, shapes, and sizes. The color of lentils range from yellow, red, and green to brown and black. Most varieties of white, red, and yellow lentils are sold after removing their seed coat (decorticated forms).

You can buy lentils in different forms - with or without the seed coat, split ones, and whole lentils.

The common varieties of lentils include, brown/Spanish pardina, French green/puy, green lentils, black/beluga lentils, yellow/tan lentils, richlea, laird, decorticated yellow lentils, eston green, petite golden, masoor with seed coat (brown color), masoor decorticated (red color), and macachiados.

Lentils Nutrition Facts

Lentils are low in calories and very rich in protein. These seeds are the most popular and inexpensive source for protein, especially for vegetarians and, for those who cannot afford meat.

Apart from proteins, lentils have essential amino acids, dietary fiber, folate, other vitamins, and minerals. Go through the given information, for a brief overview of lentils nutritional value.

Nutrients in 100 g of raw lentils Calories : 343 Kcal Water : 10.4 g Carbohydrate : 60.08 g Protein : 25.8 g Fiber : 30.5 g Total sugar : 2.03 g Total fat : 1.06 g

Vitamins Vitamin A : 39 IU Vitamin B1 (Thiamine) : 0.873 mg Vitamin B2 (Riboflavin) : 0.211 mg Vitamin B3 (Niacin) : 2.605 mg Vitamin B6 (Pyridoxine) : 0.540 mg Folate : 479 mcg Vitamin C : 4.4 mg Vitamin E : 0.49 mg Vitamin K : 5 mcg

Minerals Potassium : 955 mg Selenium : 0.4 mcg Calcium : 56 mg Sodium : 6 mg Phosphorus : 451 mg Magnesium : 122 mg Iron : 7.54 mg Zinc : 4.78 mg Manganese : 1.3 mg

Nutrients in 100 g of raw, sprouted lentils Calories : 106 Kcal Water : 67.34 g Carbohydrate : 22.14 g Protein : 8.96 g Total fat : 0.55 g

Vitamins Vitamin A : 45 IU Vitamin B1 (Thiamine) : 0.228 mg Vitamin B2 (Riboflavin) : 0.128 mg Vitamin B3 (Niacin) : 1.128 mg Vitamin B6 (Pyridoxine) : 0.190 mg Folate : 100 mcg Vitamin C : 16.5 mg

Minerals Potassium : 322 mg Calcium : 25 mg Sodium : 11 mg Phosphorus : 173 mg Magnesium : 37 mg Iron : 3.21 mg Zinc : 1.51 mg

Nutrients in 100 g of lentils cooked (boiled) without salt Calories : 116 Kcal Water : 69.64 g Carbohydrate : 20.13 g Protein : 9.02 g Total fat : 0.38 g Total sugar : 1.8 g Fiber : 7.9 g

Vitamins Vitamin A : 8 IU Vitamin B1 (Thiamine) : 0.169 mg Vitamin B2 (Riboflavin) : 0.073 mg Vitamin B3 (Niacin) : 1.06 mg Vitamin B6 (Pyridoxine) : 0.178 mg Folate : 181 mcg Vitamin C : 1.5 mg

Minerals Potassium : 369 mg Calcium : 19 mg Sodium : 2 mg Phosphorus : 180 mg Magnesium : 36 mg Iron : 3.33 mg Zinc : 1.27 mg

Nutrients in 100 g of sprouted lentils cooked, stir-fried without salt Calories : 101 Kcal Water : 68.7 g Carbohydrate : 21.25 g Protein : 8.8 g Total fat : 0.45 g

Vitamins Vitamin A : 41 IU Vitamin B1 (Thiamine) : 0.22 mg Vitamin B2 (Riboflavin) : 0.09 mg Vitamin B3 (Niacin) : 1.2 mg Vitamin B6 (Pyridoxine) : 0.164 mg Folate : 67 mcg Vitamin C : 12.6 mg

Minerals Potassium : 284 mg Calcium : 14 mg Sodium : 10 mg Phosphorus : 153 mg Magnesium : 35 mg Iron : 3.1 mg Zinc : 1.6 mg * Source: USDA National Nutrient Database

Being a rich source of dietary fiber, lentils are beneficial for lowering cholesterol. High level of fiber is also good for preventing sudden hike in blood sugar levels after a meal. It is also beneficial for preventing digestive disorders like, irritable bowel syndrome, diverticulosis, and constipation.

Apart from lowering cholesterol, lentils are also good for cardiovascular health, as they contain significant amounts of folate and magnesium. These minerals inhibit the action of homocysteine that can cause damage to the artery walls.

Magnesium enhances blood circulation in the body. Lentils are rich in iron, which is considered an energy supplier. As these seeds contain flavonoids, lentils are also good for preventing cancer, especially breast cancer. So include lentils in your diet and stay healthy.