Lentils, mature seeds
Category: Legumes & Legume Products Method: Cooked, Boiled Characteristics: Without Salt
Nutrition Highlights
Serving Size
Calories
230
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 159 (69.1%) |
| Protein | 71 (31.0%) |
| Fat | 6.8 (2.9%) |
| Total | 230 (100%) |
Serving: 1 cup [198g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 138 (69.6%) |
| Carbohydrate | 40 (20.1%) |
| Protein | 18 (9.0%) |
| Ash | 1.6 (0.8%) |
| Fat | 0.8 (0.4%) |
| Total | 198 (100%) |
Serving: 1 cup [198g]
Benefits
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High in plant-based protein and fiber which helps keep you feeling full for longer. Lentils provide around 9 grams of protein and 8 grams of fiber per cooked cup
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A good source of folate which is important for cell growth and DNA synthesis. Lentils contain around 295 micrograms of folate per cooked cup which is over 70% of the Daily Value
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Contain various important minerals like iron, potassium, magnesium and phosphorus. Lentils provide around 6.6 mg of iron which is over 30% DV and over 10% DV for other minerals per cooked cup
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Low in fat and calories. Lentils have around 115 calories and less than 1 gram of fat per cooked cup making them a healthy choice for weight management
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May help manage blood sugar levels and reduce risk of heart disease due to fiber and antioxidant content. Fiber in lentils helps slow digestion and the release of sugars into the bloodstream
Risks
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Lentils are high in carbohydrates and can increase blood sugar levels if consumed in large quantities, especially for people with diabetes
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Lentils contain phytic acid which can reduce absorption of minerals like iron and zinc if not prepared properly
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Lentils are high in fiber and can cause digestive issues like gas and bloating if consumed in large amounts by people who are not used to high-fiber foods
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Lentils are high in purines and should be consumed in moderation by people with gout to avoid worsening gout symptoms
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Lentils are a common food allergen and can cause allergic reactions in sensitive individuals
Additional Information
Lentils, mature seeds, cooked, boiled, without salt, are an excellent addition to a healthy diet due to their numerous nutritional benefits. These small legumes are packed with essential nutrients, including protein, fiber, vitamins, and minerals, which contribute to overall health and well-being.
One of the primary attributes of lentils is their high protein content. Lentils are an excellent plant-based source of protein, making them an ideal choice for vegetarians and vegans. A 1-cup serving of cooked lentils provides approximately 18 grams of protein, which is about one-third of the recommended daily intake for an average adult. Protein is essential for repairing and building tissues, supporting the immune system, and maintaining healthy hair, skin, and nails.
Lentils are also a great source of dietary fiber. A 1-cup serving of cooked lentils contains around 15.6 grams of fiber, which is more than half of the recommended daily intake for adults. Fiber plays a crucial role in maintaining a healthy digestive system, regulating bowel movements, and preventing constipation. Additionally, it helps to control blood sugar levels, reduce cholesterol levels, and promote a feeling of fullness, which can aid in weight management.
Furthermore, lentils are rich in several essential vitamins and minerals. They are an excellent source of folate, also known as vitamin B9, which is vital for proper cell division and DNA synthesis. Adequate folate intake is particularly important for pregnant women as it helps prevent neural tube defects in developing fetuses. Lentils also provide significant amounts of iron, which is essential for transporting oxygen throughout the body and preventing iron-deficiency anemia. Additionally, they contain magnesium, potassium, and zinc, which play various roles in maintaining optimal health.
In terms of risks, there are minimal concerns associated with consuming lentils. However, it is worth noting that lentils contain phytic acid, an anti-nutrient that can reduce the absorption of certain minerals, such as iron and zinc. Soaking or sprouting lentils before cooking can help reduce the phytic acid content and enhance mineral absorption. Additionally, some individuals may experience digestive discomfort, such as bloating or gas, when consuming lentils. This can be minimized by gradually incorporating lentils into the diet and ensuring they are properly cooked.
To conclude, lentils, mature seeds, cooked, boiled, without salt, offer a wide range of nutritional benefits. They are an excellent source of protein, fiber, vitamins, and minerals, making them a valuable addition to a balanced diet. Incorporating lentils into meals can contribute to better overall health, aid in weight management, and provide essential nutrients necessary for various bodily functions. As with any food, moderation and proper preparation methods can help maximize the nutritional benefits while minimizing potential risks.