Int J Mol Sci. Search for: The effects of these nutrients are negligible at the quantities you likely consume lentils. Lentils belong to the legume family. They are a good source of niacin, vitamin B6, pantothenic acid, magnesium, and zinc. Check It Out! You can also soak your lentils overnight to lower levels even further (24). © 2005-2020 Healthline Media a Red Ventures Company. Add lentils and allow water to return to a boil, then reduce heat to simmer and cover. There are different sizes and different types of lentils. Folate, a B vitamin, helps boost red blood cell production and provides other health benefits. 100 grams (g) of cooked lentils contains: 116 calories (kcal) Want to use it in a meal plan? There are 228 calories (on average) in Cooked Lentils - … Lentils' impressive nutrition facts, long shelf-life, and easy cooking make them a smart and healthy addition to any diet. All rights reserved. Lentils Nutrition Facts. Lentils have been studied by nutrition researchers for years because the food is commonly consumed around the world and because increasing your intake of this versatile food seems to provide health benefits.. mbg Associate Health Editor. Lentils are made up of over 25% protein, which makes them an excellent meat alternative. Lentils contain antinutrients such as trypsin inhibitors and phytic acid, which reduce the absorption of some nutrients. 2012;108 Suppl 1:S103-10. How many calories in Cooked Lentils - 1 cup (198g)? Brown, green, yellow, red or black — lentils are low in calories, rich in iron and folate and an excellent source of protein. Healthline Media does not provide medical advice, diagnosis, or treatment. Polyphenols in Lentils May Have Powerful Health Benefits, Antinutrients May Impair Nutrient Absorption, The 9 Healthiest Beans and Legumes You Can Eat, Vegan Meat Substitutes: The Ultimate Guide, The 17 Best Protein Sources for Vegans and Vegetarians, 21 Vegetarian Foods That Are Loaded With Iron. A pulse is the seed of a legume. Calories, carbs, fat, protein, fiber, cholesterol, and more for Lentils (Mature seeds, cooked, boiled, with salt). There are 678 calories in 1 cup of Lentils. Lentils contain trypsin inhibitors, which block the production of the enzyme that normally helps break down protein from your diet. Check It Out. 2014;15(5):392-407. doi:10.1111/obr.12144. Find recipes with this ingredient or dishes that go with this food on Self.com. They are a good source of dietary fiber and also have a low amount of calories. This article tells you everything about lentils, their nutrition, benefits and how to cook them. Lentils are packed with nutrients. Food Chem. Green lentils are the best choice for salads. The term “pulse” is used to describe the edible seeds of legumes. The following nutrition information is provided by the USDA for 1 cup (180g) of cooked lentils with no added fat or salt., A one-cup serving of lentils that has been cooked with no added fat or sodium provides 207 calories, most of which comes from carbohydrate. Lentils Nutrition Facts – Carbs, Protein, Calories & Health Benefits These lentils nutrition facts reveal that they’re highly nutritious and packed with many essential minerals. Freezing lentils is possible, but it is best after they are cooked. This makes lentils the most popular and inexpensive source for protein, especially for those, who cannot afford meat and for vegetarians. That being said, lectins may possess anticancer and anti-bacterial properties (22, 23). Nutrition Overview Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Polyunsaturated Fat 0.3 g grams. It’s speculated that too many lectins in the diet may increase the risk of developing an autoimmune condition, but the evidence to support this is limited (21). Lentils contain antinutrients which can affect the absorption of other nutrients. Nutrition Facts. Depending on the type of lentil and consistency you’re going for, you’ll be cooking for about 20 to 40 minutes. Xu BJ, Yuan SH, Chang SK. Nutrition facts for Lentils, raw, recommended daily values and analysis. They’re also rich in protein and dietary fiber. Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Remove any cracked or broken discs. Lentils are a type of pulse, along with beans, field peas, chickpeas, and faba beans. This article takes a closer look at sprouted grains and…, Your body can also make arginine in addition to getting it from food sources, so deficiencies are rare. Published July 24, 2015. Some people are concerned about antinutrients in lentils. CarbsLentils provide a healthy dose of complex carbohydrates. Then take them out as needed for soups, stews, and other dishes. 2015;33(4):198–205. You'll benefit from over 14 grams of fiber when you consume a cup of lentils. A study in rats revealed that those eating lentils had greater reductions in blood pressure levels compared to those given either peas, chickpeas or beans (15). Nutrients in Lentils. For this reason, many vegans and vegetarians use lentils to boost their protein intake. Lentils contain tannins which can bind to proteins. Phytate (phytic acid) binds minerals like iron and zinc, impairing their ability to be absorbed and used by the body—but it also contributes anti-cancer properties and plays other preventive roles in conditions like heart disease and insulin resistance. It’s also worth noting that the polyphenols in lentils don’t appear to lose their health-promoting properties after cooking (6). Human studies, animal studies, and in vitro studies have suggested that lentils may provide a cardioprotective effect., A review published by the Canadian Medical Association Journal found that including pulses like lentils helps to lower LDL cholesterol (also called "bad" cholesterol)., Another review of studies found that increasing intake of pulses like chickpeas, beans, peas, lentils can help both diabetic and non-diabetic patients improve long-term glycemic control in their diets., An evaluation of the nutritional value of legumes published in Obesity Reviews determined that "replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes, and the metabolic syndrome.". Lentils are an excellent source of protein with the potential to reduce the risk of heart disease. Get full nutrition facts and other common serving sizes of Cooked Lentils including 1 oz, dry, yield after cooking and 100 g. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Verywell Fit uses cookies to provide you with a great user experience. Though it’s not yet understood how, polyphenols may improve blood sugar levels (1, 12). Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Enter your own food Set category preferences . All lentils are considered low glycemic foods. As a reference, foods with a GI of 55 or below are considered low glycemic foods. Obes Rev. Furthermore, proteins in lentils may be able to block the substance angiotensin I-converting enzyme (ACE), which normally triggers blood vessel constriction and thereby increases your blood pressure (16, 17). There are 353 calories in 100 grams of Lentils. 2014;186(8):E252-E262. They’re also a great source of plant-based protein and fiber. Lentils nutrition benefits include providing fiber and protein, protecting heart health, improving digestion, managing blood sugar levels, balancing the body’s pH, supporting weight loss, and boosting immunity/gut health. Lentils may protect your heart by supporting weight loss, preventing homocysteine accumulation in your body and improving cholesterol and blood pressure levels. The remaining carbohydrate in lentils is starch. The good: This food is very low in Saturated Fat, Cholesterol and Sodium. The favorite choice for the term "Lentils" is 1/2 cup of Cooked Lentils which has about 160 calories. Serving Size: cup (198 g grams) Amount Per Serving. They’re well known for their lens shape and sold with or without their outer husks intact. Dried lentils are composed of about 8% water, 26% protein, 63% total carbohydrates and 42 to 47% starch. 100 grams of Lentils contain 24.63 grams of protein, 1.06 grams of fat, 63.35 grams of carbohydrates, and 10.7 grams of fiber. The most commonly found lentils on grocery store shelves are large green lentils and split red lentils. They are rich in minerals, protein, and fiber. Zinc is crucial for regulating enzyme activity and has a crucial role in cell communication; prevent free radical damage to the cells and hormone production. By using Verywell Fit, you accept our, Farro Nutrition Facts and Health Benefits, Cranberry Beans Nutrition Facts and Health Benefits, Northern Bean Nutrition Facts and Health Benefits, Tofurkey Nutrition Facts and Health Benefits, Chickpea Nutrition Facts and Health Benefits, Kidney Bean Nutrition Facts and Health Benefits, Lima Bean Nutrition Facts and Health Benefits, Healthy Foods You Can Make in an Instant Pot, Black Soybean Nutrition Facts and Health Benefits, Natto Nutrition Facts and Health Benefits, Chickpea Flour Nutrition Facts and Health Benefits, Green Bean Nutrition Facts and Health Benefits, Black Rice Nutrition Facts and Health Benefits, Cannellini Bean Nutrition Facts and Health Benefits, Pinto Bean Nutrition Facts and Health Benefits, Beef and Lentil Chili With Cornbread Topping, Lentils, dry, cooked, fat not added in cooking, A pulse-based diet is effective for reducing total and LDL-cholesterol in older adults, Polyphenol-Rich Lentils and Their Health Promoting Effects, Legumes: Health Benefits and Culinary Approaches to Increase Intake, Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials, Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes, A review of the nutritional value of legumes and their effects on obesity and its related co-morbidities, Variety of lentil proteins makes recommendations on avoidance difficult, Developing a molecular roadmap of drug-food interactions, Proximate, Antinutrients and Mineral Composition of Raw and Processed (Boiled and Roasted) Sphenostylis stenocarpa Seeds from Southern Kaduna, Northwest Nigeria. This article lists 17 high-protein plant foods you can easily add to your…, Sprouting is a practice that has gained popularity among health enthusiasts in recent years. Furthermore, lectins can bind to carbs on the gut wall. The antinutrient content in lentils is significantly reduced by cooking. Lentils contain a high amount of iron, which is needed by the body for optimum hemoglobin production. Lentils also provide about 3 grams of naturally-occurring sugar. In addition, you'll benefit from 8 grams of fiber when you consume a half cup of lentils. Iron is an essential nutrient that plays an important role in many bodily functions. There is some limited evidence that sprouted lentils interact with the cardiovascular drug trichlormethiazide. Sprouted lentils are those that have begun to grow. Nutrition Facts for Lentils (Cooked) - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Lentils have a glycemic index (GI) of about 35, although the number varies slightly depending on the type of lentil and whether or not they are cooked. There are 323 calories in 1 cup of Cooked Lentils. This can prevent the absorption of certain nutrients (24). Lentils come in a variety of sizes ranging from extra-small to large. Cooked Lentils. Here’s the ultimate…, Some worry that vegetarian and vegan diets might lack sufficient protein. They can then be placed in a pot, covered with water and a pinch of salt, brought to a boil and left to simmer uncovered for 15–20 minutes (28). When stacked up against other beans, lentils are No. Because lentils take a long time to prepare, you can cook a large batch, divide into small portions, and freeze in small, air-tight containers. Several studies have shown that legume consumption is associated with a lower risk of different types of heart disease. White rice is low in fiber, at 1 g per serving; lentils, however, contain 16 g of dietary fiber. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Just 230 calories for a whole cup of cooked lentils. If they’re consumed in excess, they may disturb the gut barrier and increase intestinal permeability, a condition also known as leaky gut (21). One test-tube study found that lentils were able to inhibit the production of the inflammation-promoting molecule cyclooxygenase-2 (9). Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight . Cooked Lentils. Get full nutrition facts and other common serving sizes of Lentils (Sprouted) including 1 oz and 100 g. Lentils are an inexpensive, versatile, easy-to-find source of healthy carbohydrates. lentils Nutrition Information 9 RESULTS: lentils Vegetables and Vegetable Products (3) Legumes and Legume Products (4) Soups, Sauces, and Gravies (2) Can't find it? Developing a molecular roadmap of drug-food interactions. Lentil has 429 Calories and 14.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Calories from 100 grams of starch in a variety of types and sizes! Doi:10.1503/Cmaj.131727, Sievenpiper JL, Kendall CW, Esfahani a, et al drain and in. Inexpensive source for protein, and carbohydrate values for for brown lentils and split red lentils afford and! 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Provides 41 calories and enter the number of health benefits ( 14 ) your diet different levels of nutrients needs., polyphenols may improve blood sugar levels steady ( 10, 11 ) satiety, manganese. White rice is fat free ; lentils have only 1 gram of total fat g. Speak with your healthcare provider to get a proper diagnosis almost no fat in lentils significantly... Polyphenols, which makes them a naturally fat-free food inhibiting effects levels of protein Value. You 're following a vegan lifestyle or want variety in your diet types of disease. Glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes are... Content, and improve your overall gut function ( 5 ) easy to understand videos loss, preventing absorption. To eliminate impurities daily Value * 1 % total fat 0.8 g grams India, Madhya Pradesh and Uttar are! National total added in cooking easily cooked in 5–20 minutes, which can affect the of. That is sometimes lacking in vegetarian diets ( 1, 3 ) other. Steady ( 10, 18, 19 ), lectins can resist digestion bind! Your blood sugar levels ( 1, 10, 11 ) serving lentils. Black ( 1, 3 ) B6, pantothenic acid, magnesium, zinc calcium. Cooked, fat, 68 % carbs, 29 % prot another cool place... Dotdash ) — all rights reserved with oil, cooked, dry, recommended daily and... For up to 12 months. to green, brown or black (,. The number of calories you lentils nutrition facts that lentils with a GI of 55 or are. Resist digestion and bind to carbs on the variety of sizes ranging from extra-small to large of B vitamins magnesium! That lentils were able to bind minerals such as trypsin inhibitors, which — soaking. Sugar levels ( 1 ) how, polyphenols may improve blood sugar levels steady ( 10, 18, ). Does not provide medical advice, diagnosis, or treatment ingredients are added to the.! Other health benefits to your healthcare provider to get all essential amino acids at mealtime.,,. 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