1. Brown, green, yellow, red or black — lentils are low in calories, rich in iron and
folate and an excellent source of protein. They pack health-promoting polyphenols
and may reduce several heart disease risk factors. They're easily cooked in 5–20
minutes, which — like soaking — reduces their antinutrient content
2. They’re full of polyphenols : Polyphenols are active compounds that fight against
harmful agents in the body—everything from ultraviolet rays and radiation to heart
disease and cancer. So yeah, they’re a big deal. Lentils are a great way to get your
polyphenol fix (they have more than fellow legumes green peas and chickpeas), and have
been linked to long-lasting health benefits, including cardiovascular health and diabetes
prevention.
3. They’re high in protein : Good news, vegans: One cup of cooked lentils contains 18 grams
of protein. You’d have to eat a whole can of chickpeas to get that much of the nutrient.
(Pro tip: aim to get between 50 and 75 grams a day.)
4. They’re a good source of iron : One cup of lentils also has 6.6 milligrams of iron, which
is about one-third of what you need for the entire day. Iron is super important for keeping
oxygen pumping throughout your body. If you don’t get enough, that blood flow slows down.
5. They’re a good source of iron. One cup of lentils also has 6.6 milligrams of iron, which
is about one-third of what you need for the entire day. Iron is super important for keeping
oxygen pumping throughout your body. If you don’t get enough, that blood flow slows down.
6. They’re high in magnesium : If you have trouble sleeping, are stressed or overworked, your
body could benefit from regular consumption of magnesium—and lentils can be a great source
at 71 mg per cup of cooked lentils.
Lentils Nutrition Fact 100 gm |
Calories 352 |
Macronutrients |
gm |
% daily value |
Protein |
25 |
50% |
Fat |
1.1 |
1% |
Saturated Fat |
0.2 |
1% |
Carbohydrates |
63 |
23% |
Dietry Fibre |
11 |
39% |
Sugar |
2 |
Micronutrients |
mcg/mg |
% daily value |
Sodium |
6mg |
2% |
Calcium |
35 mg |
3% |
Iron |
6.51 mg |
36% |
Potassium |
677 mg |
14% |
The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice. |