Lentils (Raw) – A Nutrient-Rich Superfood
Lentils, one of the most versatile and nutritious legumes, are packed with essential vitamins, minerals, and protein, making them an ideal ingredient for a wide range of recipes. Whether you’re preparing hearty soups, stews, salads, or even meatless burgers, lentils offer a healthy, budget-friendly base to build upon. These tiny powerhouses come with a variety of health benefits, including promoting digestive health, supporting muscle repair, and boosting energy levels.
Lentils (Raw) Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 352 kcal |
| Protein | 24.63 g |
| Fat | 1.06 g |
| Saturated Fat | 0.154 g |
| Carbohydrates | 63.35 g |
| Fiber | 10.7 g |
| Sugar | 2.03 g |
| Calcium | 35 mg |
| Iron | 6.51 mg |
| Magnesium | 47 mg |
| Phosphorus | 281 mg |
| Potassium | 677 mg |
| Sodium | 6 mg |
| Zinc | 3.27 mg |
| Copper | 0.754 mcg |
| Manganese | 1.393 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 4.5 mg |
| Thiamin (B1) | 0.873 mg |
| Riboflavin (B2) | 0.211 mg |
| Niacin (B3) | 2.605 mg |
| Vitamin B6 | 0.54 mg |
| Folate (B9) | 479 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0.49 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Lentils
Lentils are an excellent source of plant-based protein, making them a staple in vegetarian and vegan diets. A 100g serving of raw lentils provides a whopping 24.63g of protein, which supports muscle building and tissue repair. The high fiber content (10.7g per 100g) not only aids in digestion but also helps regulate blood sugar levels, making lentils a great choice for people with diabetes.
These legumes are also rich in essential minerals such as iron, magnesium, and phosphorus. Iron (6.51 mg per 100g) helps in the formation of hemoglobin, while magnesium (47 mg) supports muscle function and bone health. Lentils’ high potassium content (677 mg) contributes to maintaining healthy blood pressure levels and heart function.
Dietary Preferences
Lentils are incredibly versatile and can be incorporated into various dietary preferences:
- Vegetarian: Lentils are a fantastic source of plant-based protein.
- Vegan: Completely free of animal products.
- Gluten-Free: Naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity.
- Low Glycemic Index: Due to their high fiber content, lentils have a low glycemic index, making them an excellent choice for those seeking to manage their blood sugar levels.
Allergen Information
Lentils do not contain common allergens like nuts, dairy, or gluten. However, some individuals may have sensitivities to legumes, which can cause digestive discomfort, such as bloating or gas. If you’re trying lentils for the first time, it’s best to start with a small amount and see how your body reacts.
Cooking Tips & Advice
Lentils are easy to cook and require minimal preparation. Before cooking, rinse the lentils to remove any debris, and if you’re using dried lentils, there’s no need to soak them. Simply add them to boiling water or broth (about 3 cups of liquid per 1 cup of lentils), and cook for 15-20 minutes until tender. They can be added to soups, salads, or used as a filling for vegetarian dishes.
For a richer flavor, sauté lentils in olive oil or add garlic, onions, and spices like cumin, turmeric, or coriander before cooking them. Lentils also pair wonderfully with vegetables like carrots, celery, and tomatoes.
Conclusion
Lentils are a nutrient-dense, affordable, and versatile ingredient that can easily be incorporated into your meals. Whether you are seeking to boost your protein intake, manage your blood sugar, or add more fiber to your diet, lentils are an excellent addition to your pantry. With their rich flavor, heart-healthy benefits, and ease of preparation, lentils make for an essential ingredient in any well-rounded diet.
