Lentils, sprouted, cooked, stir-fried, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Sprouted lentils, stir-fried with a touch of salt, transform into a tender, slightly crunchy morsel with a clean, earthy flavor. The sprouting process softens their texture and enhances their natural nuttiness, making them a quick-cooking, protein-packed addition to any savory dish. At just 101 calories per 100g, they are a light yet satisfying source of plant-based protein.
Calorie split: 28% protein · 68% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love stir-fried sprouted lentils for their pleasant, toothsome bite and ability to absorb savory flavors from sauces and seasonings. They are a versatile, pantry-stable ingredient that adds substance and nutrition to everything from salads to grain bowls in minutes.
⚠️ Watch-outs & how to enjoy it better
The primary caution is the sodium content from added salt, which can be significant for those monitoring intake. To counteract this, rinse the cooked lentils briefly under cool water, use a low-sodium cooking method, or pair them with potassium-rich foods like leafy greens. Those watching blood sugar should note the high carbohydrate content; pairing with non-starchy vegetables and a source of healthy fat can help moderate the glycemic response.
Key benefits
- Excellent source of plant-based protein (8.8g per 100g)
- Very low in fat (0.45g per 100g)
- Quick-cooking and convenient
- Good source of complex carbohydrates for sustained energy
- Sprouting may increase nutrient bioavailability
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sprouting lentils for just 2-3 days can reduce their cooking time by up to 50% compared to their dried, unsprouted counterparts.
Full nutrition (USDA data · scales with serving)
| Water | 68.7 g |
| Energy | 101 kcal |
| Energy | 423 kj |
| Protein | 8.8 g |
| Total lipid (fat) | 0.45 g |
| Ash | 0.80 g |
| Carbohydrate, by difference | 21.3 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 153 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 246 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 0.50 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 12.6 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.2 mg |
| Pantothenic acid | 0.57 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 67.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 67.0 ug |
| Folate, DFE | 67.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 41.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.05 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.10 g |
| MUFA 18:1 | 0.10 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.04 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Threonine | 0.32 g |
| Isoleucine | 0.32 g |
| Leucine | 0.62 g |
| Lysine | 0.70 g |
| Methionine | 0.10 g |
| Cystine | 0.33 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.25 g |
| Valine | 0.39 g |
| Arginine | 0.60 g |
| Histidine | 0.25 g |
| Alanine | 0.35 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.31 g |
| Proline | 0.35 g |
| Serine | 0.49 g |
FAQ
What is the difference between sprouted and regular cooked lentils?
Sprouted lentils are germinated before cooking, which gives them a lighter, crunchier texture and a milder, nuttier flavor compared to the softer, earthier taste of regular cooked lentils. Nutritionally, sprouting can make certain nutrients easier for your body to absorb.
How do I store leftover stir-fried sprouted lentils?
Allow them to cool completely, then store in an airtight container in the refrigerator for up to 3-4 days. They can be reheated in a skillet or microwave, though the texture may soften slightly.
Can I use canned sprouted lentils?
Yes, canned sprouted lentils are a convenient shortcut. Be sure to rinse them thoroughly under cold water to remove excess sodium from the canning liquid before using them in your recipe.
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 1.01 kcal/g · 35% calories from protein · 0.0 g fiber · 0.0 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: 0.87 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.