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lentils sprouted raw
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Lentils, sprouted, raw

🔥 106 Calories
💪 9g Protein
⚡ 22.1g Carbohydrates
🥑 0.6g Fat

At a glance

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

Category
Vegetables
Lentils, sprouted, raw
Energy density
Moderate
106 kcal per 100g
Macro energy profile
Carb-led
28% Protein · 68% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 22 · GL 5
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

106
kcal/100g
Protein
9g
Carbohydrates
22.1g
Fat
0.6g
Glycemic Index:
22

About Lentils, sprouted, raw

Lentils, sprouted, raw are a type of legume that have undergone the sprouting process, enhancing their nutritional profile and digestibility. Originating from the Near East, lentils have been cultivated for thousands of years and have become a staple in many diets around the world. Their versatility allows them to be incorporated into various dishes, from salads to soups, and they are cherished for their earthy flavor and hearty texture. Sprouted lentils are particularly valued for their increased nutrient availability and antioxidant properties, making them a popular choice among health-conscious individuals.

Nutritionally, sprouted lentils are a powerhouse, offering approximately 106 calories per 100 grams, along with a rich supply of protein, carbohydrates, and minimal fat. They contain 9.00 grams of protein, which contributes to muscle building and repair, and 22.10 grams of carbohydrates, providing sustained energy. Furthermore, they are low in fat at just 0.60 grams, making them a heart-healthy option. Packed with dietary fiber, vitamins, and minerals, sprouted lentils are a fantastic addition to any balanced diet, supporting overall health and wellness.

Health Benefits

Rich source of plant-based protein, essential for muscle maintenance and growth.
High in dietary fiber, promoting digestive health and regularity.
Excellent source of iron, which is crucial for red blood cell formation and oxygen transport.
Contains antioxidants that help combat oxidative stress and inflammation.
Low in calories yet filling, aiding in weight management.
Supports heart health due to low saturated fat content and high fiber.
May help regulate blood sugar levels, beneficial for diabetics.
Rich in folate, essential for cell division and overall health.
Contains magnesium, which aids in muscle function and energy production.
Promotes healthy skin and hair due to its vitamin and mineral content.

Recommended Food Pairings

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Lentil and quinoa salad: Combining lentils with quinoa creates a complete protein dish.
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Lentil soup with carrots and celery: The natural sweetness of carrots balances the earthy flavor of lentils.
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Lentils with brown rice: Together, they provide a balanced meal rich in fiber and protein.
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Lentil tacos with avocado: Avocado adds healthy fats and creaminess to the lentil mix.
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Lentil and spinach curry: Spinach boosts iron content, complementing the lentils.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Soak sprouted lentils in water for a few hours before consuming for better digestibility.
  • •Add sprouted lentils to salads for a crunchy texture and added nutrition.
  • •Incorporate them into smoothies for a protein boost without altering flavor.
  • •Use sprouted lentils as a meat substitute in tacos or wraps.
  • •Sprout lentils at home for maximal freshness and nutrient density.

Selection & Storage

How to choose:

  • ✓Look for lentils that are firm and free from any signs of mold or decay.
  • ✓Choose lentils that are uniform in color and size for even cooking.
  • ✓Select lentils that are dry and have a slight sheen, indicating freshness.
  • ✓Check the packaging for a recent harvest date to ensure optimal quality.
Storage
Store in a cool, dry place in an airtight container to maintain freshness.
Shelf life
Shelf life is approximately 6-12 months when stored properly.

Warnings & Contraindications

  • ⚠️People with certain digestive disorders may experience discomfort.
  • ⚠️Individuals with legume allergies should avoid lentils.
  • ⚠️Excessive consumption may lead to digestive upset due to high fiber content.

Frequently Asked Questions

How many calories does Lentils, sprouted, raw have?

Lentils, sprouted, raw have approximately 106 calories per 100 grams, making them a low-calorie option while being nutrient-dense.

Is Lentils, sprouted, raw healthy?

Yes, sprouted lentils are highly nutritious, providing a good source of protein, fiber, and essential vitamins and minerals, making them a healthy addition to any diet.

How should Lentils, sprouted, raw be stored?

Store sprouted lentils in an airtight container in a cool, dry place. They can also be refrigerated for up to a week to maintain freshness.

What are the benefits of eating Lentils, sprouted, raw?

Eating sprouted lentils offers numerous health benefits, including improved digestion, high protein content, and a wealth of vitamins and minerals that support overall health.

How much Lentils, sprouted, raw can I eat per day?

A healthy serving size is around 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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