Brown and red lentils in a wooden bowls and scoop isolated on white background. Natural vegetarian food ingredient.

Lentil Facts

Lentils are an inexpensive way of getting a wide scope of nutrients. It is full of magnesium, potassium, zinc, iron, minerals, and B vitamins. Lentils contain 25% of protein, which is a perfect meat alternative. Depending on the types of lentils, a cup or 198 grams of cooked lentils generally contributes to:

  • Carbs – 39.9 grams
  • Calories – 230 grams
  • Copper – 25% of the Reference Daily Intake (RDI)
  • Fat – 0.8 grams
  • Fiber – 15.6 grams
  • Folate – 90%
  • Iron – 37% of the RDI
  • Magnesium – 18% of the RDI
  • Manganese – 49% of the RDI
  • Niacin – 10% of the RDI
  • Pantothenic Acid – 13% of the RDI
  • Phosphorous – 36% of the RDI
  • Potassium – 21% of the RDI
  • Protein – 17.9 grams
  • Thiamine – 22% of the RDI
  • Vitamin B6 – 18% of the RDI
  • Zinc – 17% of the RDI

Brown lentil soup in bowl with vegetable, selective focus


Lentils are easy to prepare compared to their dry beans’ family. It doesn’t need to be soaked overnight or for a few hours before cooking. Red lentils are the easiest to cook in five minutes. All the other varieties can be cooked between 20-45 minutes. The accessibility of ready to eat lentils can be reached at your favorite local grocery stores, which are ready to toss in your salad bowl, soups, purees, and more.

Health Benefits of Lentils

Next to soybean, lentils are high in protein and fiber, which when combined with whole grains, it is as good as the protein retained in meat products. Although lentils are high in fiber, excessive consumption may lead to cramping and bloating. Lentils are essential in the process of muscle building, solidifying bones, and skin. Lentils are high in fiber than can help in controlling your appetite keeping you feel full longer. Studies show that lentils also help lower cholesterol, reduces the risk of diabetes and colon cancer. Furthermore, it helps regulate the digestive system, preventing constipation.

Lentils contain iron, potassium, and folate. Iron combats fatigue, while potassium is known to lower blood pressure and curbs the effect of excessive salt in the body. Folate, on the other hand, protects the heart and helps in recreating red blood cells. For pregnant individuals, folate helps in the development of the baby.

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