Lentils Nutritional Value

Info on Lentils' Nutritional Value That'll Totally Make Your Day

Lentils are pulses with very high levels of protein and dietary fiber. This article will provide you with some information about the nutritional value of lentils.
NutriNeat Staff
Last Updated: Apr 23, 2018
Lentils have a very long association with mankind, as it is believed that these pulses have been included in the human diet since Neolithic times. According to historians, lentil plants are among the first domesticated ones in the near East (countries of Western Asia between the Mediterranean Sea and Iran), which is believed to be the place of origin of these plants.
What are Lentils
Lentils are plants belonging to the legume family. The dried seeds of lentils are considered pulses. But all legumes or all pulses are not lentils. Lentils are bushy annual plants with a maximum height of around forty centimeters. Like legumes, the lens-shaped seeds of lentils also grow in pods. In fact, the name 'lentil' is derived from the shape of the seeds. As compared to legumes, lentils are smaller. Fresh lentils are not used for human consumption, but the dried seeds are cooked or boiled before eating.
There are many varieties of lentils, which come in different colors, shapes, and sizes. The color of lentils range from yellow, red, and green to brown and black. Most varieties of white, red, and yellow lentils are sold after removing their seed coat (decorticated forms). You can buy lentils in different forms - with or without the seed coat, split ones, and whole lentils. The common varieties of lentils include, brown/Spanish pardina, French green/puy, green lentils, black/beluga lentils, yellow/tan lentils, richlea, laird, decorticated yellow lentils, eston green, petite golden, masoor with seed coat (brown color), masoor decorticated (red color), and macachiados.
Lentils Nutrition Facts
Lentils are low in calories and very rich in protein. These seeds are the most popular and inexpensive source for protein, especially for vegetarians and, for those who cannot afford meat. Apart from proteins, lentils have essential amino acids, dietary fiber, folate, other vitamins, and minerals. Go through the following tables, for a brief overview of lentils nutritional value.
Nutrients in 100 g of raw lentils

Calories 343 Kcal
Water 10.4 g
Carbohydrate 60.08 g
Protein 25.8 g
Fiber 30.5 g
Total sugar 2.03 g
Total fat 1.06 g

Vitamin Value
Vitamin A 39 IU
Vitamin B1 (Thiamine) 0.873 mg
Vitamin B2 (Riboflavin) 0.211 mg
Vitamin B3 (Niacin) 2.605 mg
Vitamin B6 (Pyridoxine) 0.540 mg
Folate 479 mcg
Vitamin C 4.4 mg
Vitamin E 0.49 mg
Vitamin K 5 mcg

Mineral Value
Potassium 955 mg
Selenium 0.4 mcg
Calcium 56 mg
Sodium 6 mg
Phosphorus 451 mg
Magnesium 122 mg
Iron 7.54 mg
Zinc 4.78 mg
Manganese 1.3 mg

Nutrients in 100 g of raw, sprouted lentils

Calories 106 Kcal
Water 67.34 g
Carbohydrate 22.14 g
Protein 8.96 g
Total fat 0.55 g

Vitamin Value
Vitamin A 45 IU
Vitamin B1 (Thiamine) 0.228 mg
Vitamin B2 (Riboflavin) 0.128 mg
Vitamin B3 (Niacin) 1.128 mg
Vitamin B6 (Pyridoxine) 0.190 mg
Folate 100 mcg
Vitamin C 16.5 mg

Mineral Value
Potassium 322 mg
Calcium 25 mg
Sodium 11 mg
Phosphorus 173 mg
Magnesium 37 mg
Iron 3.21 mg
Zinc 1.51 mg

Nutrients in 100 g of lentils cooked (boiled) without salt

Calories 116 Kcal
Water 69.64 g
Carbohydrate 20.13 g
Protein 9.02 g
Total fat 0.38 g
Total sugar 1.8 g
Fiber 7.9 g

Vitamin Value
Vitamin A 8 IU
Vitamin B1 (Thiamine) 0.169 mg
Vitamin B2 (Riboflavin) 0.073 mg
Vitamin B3 (Niacin) 1.06 mg
Vitamin B6 (Pyridoxine) 0.178 mg
Folate 181 mcg
Vitamin C 1.5 mg

Mineral Value
Potassium 369 mg
Calcium 19 mg
Sodium 2 mg
Phosphorus 180 mg
Magnesium 36 mg
Iron 3.33 mg
Zinc 1.27 mg

Nutrients in 100 g of sprouted lentils cooked, stir-fried without salt

Calories 101 Kcal
Water 68.7 g
Carbohydrate 21.25 g
Protein 8.8 g
Total fat 0.45 g

Vitamin Value
Vitamin A 41 IU
Vitamin B1 (Thiamine) 0.22 mg
Vitamin B2 (Riboflavin) 0.09 mg
Vitamin B3 (Niacin) 1.2 mg
Vitamin B6 (Pyridoxine) 0.164 mg
Folate 67 mcg
Vitamin C 12.6 mg

Mineral Value
Potassium 284 mg
Calcium 14 mg
Sodium 10 mg
Phosphorus 153 mg
Magnesium 35 mg
Iron 3.1 mg
Zinc 1.6 mg
* Source: USDA National Nutrient Database
Being a rich source of dietary fiber, lentils are beneficial for lowering cholesterol. High level of fiber is also good for preventing sudden hike in blood sugar levels after a meal. It is also beneficial for preventing digestive disorders like, irritable bowel syndrome, diverticulosis, and constipation. Apart from lowering cholesterol, lentils are also good for cardiovascular health, as they contain significant amounts of folate and magnesium. These minerals inhibit the action of homocysteine that can cause damage to the artery walls. Magnesium enhances blood circulation in the body. Lentils are rich in iron, which is considered an energy supplier. As these seeds contain flavonoids, lentils are also good for preventing cancer, especially breast cancer. So include lentils in your diet and stay healthy.