Lentil curry
Common food
Photo: Wikipedia
Lentil curry is a hearty, aromatic dish where tender lentils are simmered in a spiced, often creamy sauce, creating a comforting blend of earthy and savory flavors with a soft, yielding texture. Nutritionally, it's a plant-based powerhouse, offering a solid dose of protein and fiber for its modest calorie count, making it a satisfying and filling meal.
Calorie split: 13% protein · 43% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love lentil curry for its deeply comforting, customizable warmth—it absorbs spices beautifully and can be tailored from mild to fiery. It's a beloved staple across many cultures, representing home cooking, nourishment, and communal meals.
⚠️ Watch-outs & how to enjoy it better
Some may experience digestive discomfort or bloating due to the high fiber and oligosaccharide content in lentils. To mitigate this, start with smaller portions, ensure lentils are thoroughly cooked, and consider rinsing them well before cooking. Those monitoring sodium should be cautious with curry pastes and broths; using homemade, low-sodium bases is a simple countermeasure.
Key benefits
- Excellent source of plant-based protein and dietary fiber.
- Rich in essential minerals like iron, folate, and potassium.
- Low glycemic index helps provide steady energy release.
- Naturally cholesterol-free and low in saturated fat.
- Highly versatile and budget-friendly pantry staple.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The lentil is one of the oldest known cultivated crops, with evidence of its use dating back over 8,000 years to the Fertile Crescent region.
Full nutrition (USDA data · scales with serving)
| Water | 76.6 g |
| Energy | 111 kcal |
| Protein | 3.7 g |
| Total lipid (fat) | 5.7 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 292 mg |
| Sodium, Na | 383 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 7.7 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.81 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 63.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 63.0 ug |
| Folate, DFE | 63.0 ug |
| Choline, total | 19.1 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 37.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 374 ug |
| Carotene, alpha | 107 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 4468 ug |
| Lutein + zeaxanthin | 73.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.29 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.56 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Can I use different types of lentils for curry?
Yes, but the texture will vary. Red or yellow lentils break down into a creamy, thick sauce, while green or brown lentils hold their shape for a chunkier stew.
Is lentil curry gluten-free?
The base recipe is naturally gluten-free. However, always check labels on pre-made curry pastes or spice blends, as they may contain gluten as a thickener or anti-caking agent.
How can I make my lentil curry richer or creamier?
Stir in a splash of coconut milk, a dollop of plain yogurt, or a spoonful of cashew paste toward the end of cooking for added richness and a smoother texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.11 kcal/g · 13% calories from protein · 3.4 g fiber · 3.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.