Lentils, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Cooked lentils are tender, earthy legumes with a mild, nutty flavor and a soft, slightly grainy texture that holds its shape well. They are a powerhouse of plant-based protein and fiber, making them a filling, nutrient-dense staple. Their deep brown or green hue and hearty consistency make them a satisfying base for countless dishes.
Calorie split: 31% protein · 66% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love lentils for their incredible versatility and ability to absorb flavors from spices and broths. They are a beloved, affordable comfort food in many cultures, forming the hearty backbone of soups, stews, and salads.
⚠️ Watch-outs & how to enjoy it better
The added salt in this preparation can be a concern for those monitoring sodium intake. Their high fiber content, while beneficial, can cause digestive discomfort (gas, bloating) for some, especially if not accustomed to it. **Tip:** Rinse canned lentils or use low-sodium broth when cooking from dry. To ease digestion, start with smaller portions and increase gradually, and ensure you drink plenty of water.
Key benefits
- Excellent source of plant-based protein (9g per 100g).
- High in dietary fiber (7.9g per 100g) for digestive health.
- Rich in folate, iron, and manganese.
- Low in fat and naturally cholesterol-free.
- Provides sustained energy due to complex carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Lentils are one of the oldest known cultivated crops, with evidence of their consumption dating back over 9,000 years in the Fertile Crescent.
Full nutrition (USDA data · scales with serving)
| Water | 69.6 g |
| Energy | 114 kcal |
| Energy | 477 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 0.38 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 19.5 g |
| Fiber, total dietary | 7.9 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 180 mg |
| Potassium, K | 369 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.25 mg |
| Manganese, Mn | 0.49 mg |
| Selenium, Se | 2.8 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.64 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 181 ug |
| Folic acid | 0.00 ug |
| Folate, food | 181 ug |
| Folate, DFE | 181 ug |
| Choline, total | 32.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 8.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.04 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.32 g |
| Isoleucine | 0.39 g |
| Leucine | 0.65 g |
| Lysine | 0.63 g |
| Methionine | 0.08 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.24 g |
| Valine | 0.45 g |
| Arginine | 0.70 g |
| Histidine | 0.25 g |
| Alanine | 0.38 g |
| Aspartic acid | 1.00 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.37 g |
| Proline | 0.38 g |
| Serine | 0.42 g |
FAQ
Do I need to soak lentils before cooking?
Unlike many beans, most lentils (especially brown and green) do not require soaking. A quick rinse is sufficient. Soaking can reduce cooking time slightly but is not mandatory.
Why are my cooked lentils mushy?
Overcooking is the most common cause. Different lentil types have different cook times (red lentils break down quickly, while brown/green hold shape). Simmer gently and test for doneness frequently.
Are lentils a complete protein?
Lentils are high in protein but low in the essential amino acid methionine. Pairing them with grains (like rice in Mujadara) or seeds throughout the day creates a complete protein profile.
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 1.14 kcal/g · 32% calories from protein · 7.9 g fiber · 1.8 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: 0.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.