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Lentils, raw - nutritional information
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Lentils, raw

🔥 352 Calories
💪 24.6g Protein
⚡ 63.4g Carbohydrates
🥑 1.1g Fat

At a glance

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

Category
Vegetables
Lentils, raw
Energy density
Dense
352 kcal per 100g
Macro energy profile
Carb-led
27% Protein · 70% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 21 · GL 9
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1High in vitamin B6High in iron

Nutritional Information

352
kcal/100g
Protein
24.6g
Carbohydrates
63.4g
Fat
1.1g
Glycemic Index:
21

About Lentils, raw

Lentils are small, lens-shaped legumes that belong to the legume family. They originate from the Near East and have been cultivated for thousands of years. Lentils come in various colors, including green, brown, red, and black, each with its own unique flavor and texture. They are a staple in many cuisines around the world, known for their versatility and nutritional value. These pulses are not only economical but also provide an excellent source of plant-based protein, making them a popular choice for vegetarians and vegans alike. Nutritionally, lentils are incredibly rich in essential nutrients. They are an excellent source of protein, providing approximately 24.6 grams per 100 grams, and are high in complex carbohydrates, making them a great energy source. Lentils also deliver dietary fiber, essential vitamins, and minerals, including iron, which supports energy levels and oxygen transport. Their low-fat content and absence of cholesterol make them heart-healthy. Often used in soups, salads, and side dishes, lentils can easily be incorporated into a balanced diet.

Health Benefits

Promotes heart health by lowering cholesterol levels.
Aids in weight management due to high fiber content.
Supports digestive health through fiber.
Provides essential amino acids for muscle repair.
Helps stabilize blood sugar levels.
Rich in antioxidants that combat oxidative stress.
Enhances bone health with mineral content.
Boosts energy levels through complex carbohydrates.
Supports overall immune function.
May help in lowering the risk of chronic diseases.

Recommended Food Pairings

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Lentils and rice - A complete protein source when combined.
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Lentils and vegetables - Adds nutrition and flavor to dishes.
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Lentils and spices - Enhances taste with spices like cumin and coriander.
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Lentils and yogurt - Provides probiotics and balances flavors.
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Lentils and greens - Boosts fiber and nutrient content in salads.

How to Consume

Serving size
1 cup cooked (approximately 200g)
Frequency
2-3 times per week
  • •Soak lentils for at least 2 hours before cooking to reduce cooking time.
  • •Combine with whole grains for a complete protein profile.
  • •Add to soups and stews for a hearty meal.
  • •Include in salads for added texture and nutrition.
  • •Cook with spices for enhanced flavor.

Selection & Storage

How to choose:

  • ✓Select lentils that are uniform in color and size.
  • ✓Avoid lentils with visible signs of damage or discoloration.
  • ✓Check for any musty odor, which indicates spoilage.
  • ✓Choose lentils packaged in airtight containers for freshness.
Storage
Store in a cool, dry place away from direct sunlight, ideally at room temperature with low humidity.
Shelf life
Up to 1 year when stored properly in a sealed container.

Warnings & Contraindications

  • ⚠️Individuals with legume allergies should avoid lentils.
  • ⚠️Those with certain digestive conditions may experience discomfort.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber content.
  • ⚠️Raw lentils should not be consumed as they contain antinutrients.

Frequently Asked Questions

How many calories does Lentils, raw have?

Lentils, raw contain approximately 352 calories per 100 grams. This high energy density makes them an excellent choice for a filling and nutritious meal component.

Is Lentils, raw healthy?

Yes, lentils are highly nutritious and provide numerous health benefits. They are rich in protein, fiber, and essential vitamins and minerals, promoting heart health, aiding digestion, and supporting overall wellness.

How should Lentils, raw be stored?

Lentils should be stored in a cool, dry place in an airtight container. This helps to maintain their quality and prevent moisture absorption. Properly stored, they can last up to a year.

What are the benefits of eating Lentils, raw?

Eating lentils provides numerous health benefits, including supporting heart health, aiding digestion, and providing a good source of plant-based protein and essential nutrients.

How much Lentils, raw can I eat per day?

A recommended portion is about 1 cup of cooked lentils, which is roughly equivalent to 200 grams. This amount can be consumed 2-3 times a week as part of a balanced diet.

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