Pink or Red Lentils (Raw) – Nutritional Information
Pink or red lentils are a versatile and nutrient-dense legume, packed with essential vitamins, minerals, and macronutrients. They are commonly used in a variety of dishes, from soups and stews to salads and curries. Lentils are a great source of plant-based protein and fiber, making them an excellent addition to vegetarian or vegan diets.
Nutritional Breakdown:
- Energy: 358 kcal
- Protein: 23.91 g
- Fat: 2.17 g
- Saturated Fat: 0.379 g
- Carbohydrates: 63.1 g
- Fiber: 10.8 g
- Sugar: 0.0 g
- Minerals:
- Calcium: 48 mg
- Iron: 7.39 mg
- Magnesium: 59 mg
- Phosphorus: 294 mg
- Potassium: 668 mg
- Sodium: 7 mg
- Zinc: 3.6 mg
- Copper: 1.303 mcg
- Manganese: 1.716 mg
- Selenium: 0.0 mcg
- Vitamins:
- Vitamin C: 1.7 mg
- Thiamine (Vitamin B1): 0.51 mg
- Riboflavin (Vitamin B2): 0.106 mg
- Niacin (Vitamin B3): 1.495 mg
- Vitamin B6: 0.403 mg
- Folate (Vitamin B9): 204 mcg
- Vitamin B12: 0.0 mcg
- Vitamin A: 3.0 mcg
- Vitamin E: 0 mg
- Vitamin D2: 0.0 mcg
Lentils are also free of cholesterol and very low in sodium, making them heart-healthy and ideal for people looking to maintain a balanced diet.
These tiny powerhouses are an excellent source of plant-based protein, making them a staple in vegetarian and vegan diets. They provide not only protein but also an abundance of dietary fiber, which supports digestive health and helps maintain a feeling of fullness. The fiber content is also beneficial for heart health, as it helps reduce cholesterol levels.
In addition to protein and fiber, lentils are rich in iron, magnesium, and folate. Iron is essential for the production of red blood cells, while magnesium helps in muscle function and the maintenance of bone health. Folate, on the other hand, is particularly important for pregnant women as it aids in the development of the baby’s neural tube.
Furthermore, pink or red lentils are a good source of phosphorus and potassium, both of which support bone health and regulate fluid balance in the body.
Whether you’re preparing a hearty soup, making a lentil salad, or adding them to your favorite curry, lentils are an affordable and nutritious ingredient that should be a part of any well-balanced diet.
