Lentils (Cooked, Bleached, Without Salt) – Nutritional Information
Lentils are a powerhouse of nutrition, making them an excellent addition to a wide range of dishes, from soups and stews to salads and veggie patties. The mature seeds of lentils, when cooked and bleached (without the addition of salt), provide a rich source of protein, fiber, and essential minerals. They are naturally low in fat and have a range of micronutrients that support overall health and wellness.
Nutritional Information
Hereβs a detailed breakdown of the key nutrients found in cooked, bleached lentils (without salt):
| Nutrient | Amount |
|---|---|
| Energy | 116.0 kcal |
| Protein | 9.02 g |
| Fat | 0.38 g |
| Saturated Fats | 0.053 g |
| Carbohydrates | 20.13 g |
| Fiber | 7.9 g |
| Sugar | 1.8 g |
| Calcium | 19.0 mg |
| Iron | 3.33 mg |
| Magnesium | 36.0 mg |
| Phosphorus | 180.0 mg |
| Potassium | 369.0 mg |
| Sodium | 2.0 mg |
| Zinc | 1.27 mg |
| Copper | 0.251 mcg |
| Manganese | 0.494 mg |
| Selenium | 2.8 mcg |
| Vitamin C | 1.5 mg |
| Thiamin (Vitamin B1) | 0.169 mg |
| Riboflavin (Vitamin B2) | 0.073 mg |
| Niacin (Vitamin B3) | 1.06 mg |
| Vitamin B6 | 0.178 mg |
| Folate | 181.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.11 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lentils are generally well-tolerated by most individuals. However, as they belong to the legume family, individuals with legume allergies should exercise caution. Lentils are not known to contain common allergens like dairy, gluten, or nuts, making them a safe choice for many people following plant-based or allergen-free diets. Always consult with a healthcare provider if you have specific food allergies or intolerances.
Dietary Preferences
Lentils are a versatile food that aligns well with a variety of dietary preferences and needs. These include:
- Vegetarian & Vegan: Naturally plant-based, making them an excellent choice for those following vegetarian or vegan diets.
- Gluten-Free: Naturally gluten-free, so they are suitable for individuals with gluten sensitivity or celiac disease.
- High-Protein: With 9.02 grams of protein per 100 grams, lentils are a great source of plant-based protein, ideal for those looking to increase their protein intake, especially in plant-based diets.
- Low in Fat: With only 0.38 grams of total fat and a minimal amount of saturated fat, lentils are a heart-healthy option.
Health Benefits and Nutritional Value
Lentils are an excellent source of dietary fiber, which supports digestive health and helps regulate blood sugar levels. The high fiber content, along with the protein, makes lentils a satisfying and filling food, perfect for those looking to maintain a healthy weight or reduce their appetite. The fiber also aids in lowering cholesterol levels, promoting cardiovascular health.
In addition to fiber, lentils are rich in a variety of essential minerals, including iron, magnesium, phosphorus, and potassium. These minerals play key roles in supporting bone health, muscle function, and maintaining a balanced fluid system in the body. Iron, in particular, is critical for the production of red blood cells and preventing iron-deficiency anemia. Magnesium and potassium support heart health by helping regulate blood pressure.
Lentils are also packed with folate (vitamin B9), which is crucial for cell growth and development. This makes them especially beneficial for pregnant women and individuals with a higher demand for folate. Additionally, lentils contain a modest amount of B vitamins like thiamin, riboflavin, niacin, and B6, which help with energy production and the overall function of the nervous system.
Cooking Tips and Usage
Lentils are quick to cook and require minimal preparation. Unlike other legumes, they donβt need to be soaked before cooking, making them a convenient option for busy weeknight dinners or meal prepping. Simply rinse them under cold water before cooking to remove any debris. Then, simmer them in water or broth for about 20-30 minutes, depending on the variety of lentil and the desired texture.
Lentils can be added to a wide variety of dishes:
- Soups & Stews: Lentils make an excellent base for hearty, flavorful soups and stews.
- Salads: Once cooked and cooled, lentils can be tossed into a fresh salad for added protein and texture.
- Veggie Patties: Mash cooked lentils and combine with spices and vegetables to create flavorful veggie patties or burgers.
- Dals & Curries: Lentils are a staple in many Indian dishes, like dal, where they are cooked with a variety of spices for a rich and satisfying meal.
Conclusion
Lentils are a nutritious, versatile, and affordable ingredient that provides a range of health benefits. With their high protein and fiber content, they are a great addition to any diet, whether you are looking to boost your protein intake, improve your digestive health, or enjoy a low-fat, plant-based meal. Their ability to absorb flavors and adapt to various cuisines makes them an excellent pantry staple for any cook.
Whether you are preparing a comforting lentil soup, a filling salad, or a delicious curry, lentils are sure to satisfy both your taste buds and your nutritional needs. So, next time you’re in the kitchen, consider adding lentils to your recipes for a healthy and delicious boost!
