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Lentils, pink or red, raw - nutritional information
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Lentils, pink or red, raw

🔥 358 Calories
💪 23.9g Protein
⚡ 63.1g Carbohydrates
🥑 2.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Lentils, pink or red, raw
Energy density
Dense
358 kcal per 100g
Macro energy profile
Carb-led
26% Protein · 69% Carbohydrates · 5% Fat
Glycemic profile
Low GI
GI 21 · GL 5
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in ironHigh in vitamin B6

Nutritional Information

358
kcal/100g
Protein
23.9g
Carbohydrates
63.1g
Fat
2.2g
Glycemic Index:
21

About Lentils, pink or red, raw

Lentils, pink or red, are legumes that belong to the Fabaceae family and are widely cultivated in various regions, particularly in the Middle East and South Asia. They are known for their vibrant color and delicate texture, making them a popular ingredient in many dishes, from soups to salads. Lentils have been a part of human diets for thousands of years and are appreciated not only for their flavor but also for their nutritional benefits. Their cultivation has shifted to various parts of the world due to their adaptability and resilience.

Nutritionally, pink or red lentils are an excellent source of plant-based protein, providing about 23.90 grams per 100 grams. They are rich in carbohydrates, primarily complex carbs, making them a great energy source. With only 2.20 grams of fat, they are a low-fat option that is also high in dietary fiber, which promotes digestive health. The versatility of lentils allows them to be used in a variety of culinary preparations, from traditional stews to modern vegan dishes, making them a staple in many diets.

Health Benefits

High in protein, aiding muscle growth and repair.
Rich in iron, which supports oxygen transport in the body.
Contains folate, essential for DNA synthesis and repair.
Good source of dietary fiber, promoting digestive health.
May help regulate blood sugar levels due to low glycemic index.
Supports heart health with low saturated fat content.
Contains antioxidants, helping to reduce inflammation.
Promotes satiety, aiding in weight management.
Supports bone health with minerals like magnesium and phosphorus.
May reduce the risk of chronic diseases, including heart disease.

Recommended Food Pairings

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Lentil soup with carrots and celery – enhances flavor and nutrition.
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Lentil salad with tomatoes and cucumbers – refreshing and hydrating.
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Lentils with rice – provides a complete protein profile.
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Lentil curry with coconut milk – adds richness and creaminess.
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Lentils with quinoa – boosts protein and fiber content.

How to Consume

Serving size
150g cooked, approximately 1 medium cup.
Frequency
2-3 times per week.
  • •Soak lentils for a few hours before cooking to enhance digestibility.
  • •Cook lentils until soft, approximately 15-20 minutes.
  • •Combine lentils with vegetables for a nutrient-dense meal.
  • •Use cooked lentils in salads for added protein.
  • •Incorporate lentils into soups for a hearty dish.

Selection & Storage

How to choose:

  • ✓Select lentils that are uniform in size and color.
  • ✓Check for any signs of moisture or mold in the packaging.
  • ✓Choose lentils with a firm texture, avoiding any shriveled ones.
  • ✓Prefer organic options when possible for fewer pesticides.
Storage
Store in a cool, dry place away from direct sunlight; ideal temperature is below 25°C with low humidity.
Shelf life
Up to 1 year in a sealed container in a pantry.

Warnings & Contraindications

  • ⚠️People with legume allergies should avoid lentils.
  • ⚠️Those with specific digestive disorders may experience discomfort.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber content.

Frequently Asked Questions

How many calories does Lentils, pink or red, raw have?

Lentils, pink or red, raw contain approximately 358 calories per 100 grams. This makes them a nutritious option for those looking to include more plant-based protein and fiber in their diet.

Is Lentils, pink or red, raw healthy?

Yes, lentils are considered very healthy. They are packed with essential nutrients, including protein, fiber, iron, and folate, contributing to overall health and wellness. Their low glycemic index makes them suitable for blood sugar management.

How should Lentils, pink or red, raw be stored?

To maintain freshness, store raw lentils in an airtight container in a cool, dry place. They can last up to a year when stored properly. Cooked lentils should be refrigerated and consumed within 5-7 days.

What are the benefits of eating Lentils, pink or red, raw?

Eating lentils provides numerous health benefits, including high protein content for muscle repair, dietary fiber for digestive health, and essential vitamins and minerals that support overall bodily functions.

How much Lentils, pink or red, raw can I eat per day?

A recommended serving size is about 150 grams cooked, which can be consumed 2-3 times per week as part of a balanced diet. Adjust portions based on individual dietary needs.

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