Protein
Cooked lentils
About 8 g of fiber per cooked serving, including fermentable fiber.
Nutrition facts
Serving: 1 cup cooked (200 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Protein | 18 g | |
| Carbs | 40.2 g | |
| Fibre | 15.8 g | 56 % |
| Sugars | 3.6 g | 4 % |
| Fat | 0.8 g | 1 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 4 mg | 0 % |
| Folate | 362 µg | 91 % |
| Copper | 1 mg | 56 % |
| Manganese | 1 mg | 43 % |
| Iron | 7 mg | 37 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The iron in lentils is non-heme, less well absorbed than the iron in meat; a source of vitamin C in the same meal (bell pepper, tomato, citrus) increases its absorption.
- One cooked cup covers 56% of the daily value for fibre: it is one of the most filling foods in this table, useful in a reduced-calorie plan.
Preparation
Unlike dried beans, lentils do not need soaking before cooking; cooking still reduces some of their phytates, which normally limit iron and zinc absorption. Canned, draining and rinsing removes some of the added sodium.
Sources
- Lentils, mature seeds, cooked, boiled, without salt
- USDA FoodData Central, SR Legacy (Lentils, mature seeds, cooked, boiled, without salt)
- Hurrell and Egli, 2010 (American Journal of Clinical Nutrition, dietary iron bioavailability)
- NIH Office of Dietary Supplements, Folate fact sheet
- Duyff, Mount and Jones, 2011 (sodium reduction in canned legumes by draining and rinsing)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.