Calories in Lentils
Lentils are highly nutritious legumes, rich in protein, fiber, and essential minerals. They are a versatile food, often used in soups, stews, and salads, contributing to a balanced diet. Their low fat content and high fiber make them excellent for heart health and digestion.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 165 | 8.4g | 18.7g | 6.8g |
| 1 serving (98 g) | 1 serving (98 g) | 162 | 8.2g | 18.4g | 6.6g |
| 1 oz, dry, yield after cooking (79g) | 1 oz, dry, yield after cooking (79g) | 130 | 6.6g | 14.8g | 5.3g |
Health Benefits
Improved Heart Health: High fiber and potassium content help lower cholesterol and blood pressure.
Better Digestive Health: Rich in dietary fiber, promoting regularity and preventing constipation.
Stable Blood Sugar: Low glycemic index and high fiber help manage blood sugar levels, beneficial for diabetics.
Nutrition Tips
- Combine lentils with whole grains like brown rice for a complete protein meal.
- Soak dry lentils before cooking to reduce cooking time and improve digestibility.
- Add lentils to salads or stir-fries for an extra boost of fiber and protein.
- Use lentils as a meat substitute in dishes like tacos or bolognese for a plant-based option.
- Season cooked lentils with herbs and spices to enhance flavor without adding excess sodium.
GAYA Tracking Tip
When logging lentil dishes, try to photograph the lentils separately or note if they are plain, in a soup, or mixed with other ingredients, as preparation methods significantly alter nutritional values. GAYA can better estimate if it sees the specific form.
Frequently Asked Questions
Are lentils a good source of protein for vegetarians?+
Yes, lentils are an excellent plant-based protein source, providing a significant amount of protein per serving. While not a complete protein on their own, they can be combined with grains to form a complete protein meal.
Do lentils cause bloating or gas?+
Some people may experience bloating or gas when consuming lentils, especially if not accustomed to high-fiber foods. Soaking and rinsing dry lentils, cooking them thoroughly, and gradually increasing intake can help minimize these effects.
What's the difference between red, green, and brown lentils nutritionally?+
While all lentils are nutritious, there are slight differences. Red lentils cook faster and are often used in purees, while green and brown lentils hold their shape better and are good for salads. Nutritionally, they are very similar, offering comparable amounts of protein, fiber, and minerals.
Related Foods
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