Lentils (Mature Seeds, Cooked, with Salt)
Lentils are small but nutrient-dense legumes, offering an excellent source of plant-based protein, fiber, and essential minerals. They have been a staple in various cuisines worldwide, celebrated for their versatility, rich taste, and numerous health benefits. When cooked with salt, lentils take on a savory flavor profile, making them an ideal addition to soups, salads, stews, and side dishes.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 114.0 kcal |
| Protein | 9.02 g |
| Fat | 0.38 g |
| Saturated Fat | 0.053 g |
| Carbohydrates | 19.54 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 | 238.0 mg |
| Zinc | 1.27 mg |
| Copper | 0.251 mcg |
| Manganese | 0.494 mg |
| Selenium | 2.8 mcg |
| Vitamin C | 1.5 mg |
| Thiamin (B1) | 0.169 mg |
| Riboflavin (B2) | 0.073 mg |
| Niacin (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 considered to be allergen-free for most individuals. However, those with specific legume allergies may need to avoid them. Always consult a healthcare provider if unsure.
Dietary Preferences
Lentils are naturally vegan, vegetarian, and gluten-free, making them a suitable choice for various dietary needs. With high fiber and protein content, they are ideal for those following plant-based diets or seeking to reduce meat consumption. Additionally, they are a great source of essential minerals and vitamins, providing nutritional benefits for those looking to maintain a balanced and healthy lifestyle.
Health Benefits
Lentils are an outstanding source of protein, making them perfect for vegetarians, vegans, or anyone seeking plant-based protein. The high fiber content supports digestive health and helps regulate blood sugar levels. Lentils are rich in iron and magnesium, essential for supporting energy levels, and their potassium content contributes to heart health by aiding in the regulation of blood pressure.
The folate content in lentils makes them an excellent choice for expectant mothers or individuals looking to maintain optimal prenatal health. Additionally, lentils are packed with antioxidants, which help reduce inflammation and support overall well-being.
Conclusion
Whether you’re looking to incorporate more plant-based foods into your diet or simply seeking a delicious and nutritious meal, lentils are a fantastic option. Packed with protein, fiber, and essential nutrients, they are a versatile ingredient that can enhance the flavor and nutritional value of a wide range of dishes. Experiment with lentils in soups, salads, and stews to reap their numerous health benefits and elevate your meals.
