Lentils are tiny powerhouses of nutrition, perfect for anyone looking to eat healthier. Whether you’re a fitness buff tracking macros with a fitness tracker or just want to boost your diet, lentil nutrition facts reveal why these legumes deserve a spot on your plate. Affordable, versatile, and packed with nutrients, lentils are a staple in many cuisines. Let’s explore what makes them so special!
What Are Lentils?
Lentils are small, lens-shaped legumes that come in colors like green, brown, red, and black. They’re easy to cook and super versatile, starring in soups, salads, and lentil recipes like hearty stews. Knowing lentil nutrition facts helps you understand why they’re a go-to for plant-based diets.
Lentils Nutritional Value Per 100g
So, what’s in lentils? Let’s break down the lentils nutritional value per 100g (cooked, without salt):
- Calories: About 116 calories
- Protein: 9g
- Carbs: 20g (including 8g of fiber)
- Fat: 0.4g
- Iron: 3.3mg (18% of daily value)
- Folate: 181µg (45% of daily value)
These numbers make lentils a nutrient-dense choice, low in fat but high in fiber and protein.
Are Lentils Carbs or Protein?
A common question is, are lentils carbs or protein? Lentils are both! They’re rich in complex carbs for sustained energy and pack a solid protein punch, making them ideal for vegetarians or anyone cutting back on meat. With lentils protein per 100g at about 9g, they’re a fantastic plant-based protein source.
1 Cup Cooked Lentils Calories and Nutrition
A single cup of cooked lentils (about 198g) provides:
- Calories: Around 230 calories
- Protein: 18g
- Carbs: 40g (16g fiber)
- Fat: 0.8g
- Key Nutrients: Iron, folate, and manganese
These 1 cup cooked lentils calories make them filling yet light, perfect for weight management or muscle-building diets.
1/2 Cup Cooked Lentils Nutrition Facts
If you’re portioning smaller, the 1/2 cup cooked lentils nutrition facts include:
- Calories: About 115 calories
- Protein: 9g
- Carbs: 20g (8g fiber)
- Fat: 0.4g
This portion is great for side dishes or mixing into salads for a nutrient boost.
Red Lentil Nutrition Facts 100g
Red lentils are a popular variety, especially in soups and curries. The red lentil nutrition facts 100g (cooked) include:
- Calories: 116 calories
- Protein: 8g (red lentils protein per 100g)
- Carbs: 20g (7g fiber)
- Fat: 0.4g
Red lentils cook faster than other types, making them a convenient choice for quick meals.
Comparing Lentils to Other Foods
How do lentils stack up? Let’s compare lentil nutrition facts 100g to other nutrient-rich foods:
- Black Beans Nutrition Facts: 100g of cooked black beans has 132 calories, 8.9g protein, and 8.7g fiber. Lentils have slightly fewer calories but similar protein.
- Chickpea Nutrition Facts: 100g of cooked chickpeas offers 164 calories, 8.9g protein, and 7.6g fiber. Lentils are lower in calories but close in protein.
- Egg Nutrition Facts: One large egg (50g) has 68 calories and 6g protein, but no fiber. Lentils provide more fiber and carbs for energy.
Lentils shine for their balance of protein, fiber, and low fat, making them a versatile addition to any diet.
Health Benefits of Lentils
Lentils aren’t just tasty—they’re good for you! Here’s why lentil nutrition facts make them a health superstar:
- Heart Health: High fiber helps lower cholesterol, and folate supports heart function.
- Blood Sugar Control: Complex carbs and fiber stabilize blood sugar levels.
- Digestive Health: Fiber promotes gut health, and probiotics like those in ProDentim can complement a lentil-rich diet for overall wellness.
- Weight Management: Low calories in cooked lentils 100g and high protein keep you full longer.
For more on lentils’ benefits, check out Healthline’s guide to legumes.
Easy Lentil Recipes to Try
Lentils are perfect for quick, healthy meals. Try these lentil recipes:
- Lentil Soup: Combine red lentils, carrots, and spices for a cozy meal.
- Lentil Salad: Mix cooked lentils with feta, cucumber, and olive oil.
- Lentil Curry: Cook red lentils with coconut milk and curry spices.
These dishes make it easy to enjoy lentil nutrition facts in delicious ways.
FAQs About Lentil Nutrition Facts
What is the lentils nutritional value per 100g?
Cooked lentils have about 116 calories, 9g protein, 20g carbs, and 8g fiber per 100g, plus iron and folate.
How many calories in 1 cup cooked lentils?
One cup of cooked lentils has around 230 calories, 18g protein, and 16g fiber, great for a filling meal.
What are red lentil nutrition facts 100g?
Red lentils provide 116 calories, 8g protein, 20g carbs, and 7g fiber per 100g when cooked.
Are lentils carbs or protein?
Lentils are both—rich in complex carbs for energy and protein (9g per 100g) for muscle support.
How do lentils compare to black beans nutrition facts?
Lentils (116 calories, 9g protein per 100g) have fewer calories than black beans (132 calories, 8.9g protein).
Conclusion: Power Up with Lentil Nutrition Facts
Lentils are a nutrient-packed superfood, offering protein, fiber, and essential vitamins in every bite. From red lentil nutrition facts 100g to 1 cup cooked lentils calories, they’re a versatile, budget-friendly choice for any diet. Whether you’re whipping up lentil recipes or tracking health with a fitness app, lentils can boost your wellness journey. Start adding lentils to your meals today—grab a bag and try a new recipe for a healthier you!
