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Lentils — Nutrients, Health Benefits, And Shopping Tips

Lentils photo

Listonic Team

September 4, 2024

Lentils are an excellent source of plant-based protein and fiber, making them a fantastic ingredient for a variety of dishes. Explore how to choose, cook, and incorporate different types of lentils into meals for their nutritional benefits.

Nutrition facts

Check the detailed nutritional values of lentils, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 353 kcal

Nutrition per: 100 g% Daily Value*
Carbs60 g21.82%
Fiber31 g110.71%
Sugars2 g4%
Glycemic Index30 -
Protein26 g52%
Sodium6 mg0.26%
Total Fat1 g1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes lentils stand out:

26 g

💪 High Protein Content

31 g

✅ High Fiber Content

Did you know?

😋
Lentils are legumes and come in a range of colors, including brown, green, red, and black.
📦
Store dried lentils in an airtight container in a cool, dry place for up to a year. Cooked lentils should be refrigerated in an airtight container and used within three to five days. For longer storage, freeze cooked lentils in an airtight container for up to three months.
📌
Add lentils to ground beef to save money and add fiber.

Health benefits

Find out how lentils can be a versatile and protein-packed ingredient that supports a balanced and healthier lifestyle.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Rich in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Contains essential vitamins and minerals such as iron, folate, and magnesium, which support overall health and well-being.
  • Supports heart health by helping to lower cholesterol levels and blood pressure.
  • Provides sustained energy from complex carbohydrates, making them a good source of fuel for the body and brain.

Health risks

Understand the concerns related to lentils.
  • Potential for digestive discomfort such as gas or bloating when consumed in large quantities due to the high fiber and oligosaccharides content in lentils.
  • Potential for anti-nutrient content such as phytic acid, which can inhibit the absorption of certain minerals like iron and zinc, though this is generally only a concern with very high consumption.
  • Risk of contamination with pesticides or harmful bacteria if not properly sourced or cooked to a safe internal temperature.
  • Potential for allergic reactions in some individuals, though rare, causing symptoms like itching, swelling, or difficulty breathing.
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How to choose lentils

Lentils should appear whole and uniform in size, with a smooth, matte finish that is free from any visible moisture or damage. The color should be consistent, typical of the lentil variety, whether green, red, or brown, which helps in assessing their quality and suitability for various recipes.

Avoid lentils that are dusty or have clumped together, as these might have been exposed to moisture and could have uneven cooking times. High-quality lentils should cook evenly and offer a pleasant, nutty flavor, making them a nutritious addition to salads, stews, and side dishes.

How to choose lentils

How to store lentils

Store dry lentils in an airtight container in a cool, dark place. Keep them away from moisture to ensure they stay dry and free from mold. Properly stored, dry lentils can last up to a year or more.

Avoid storing lentils in humid environments, as this can cause them to absorb moisture and spoil. Do not store lentils in direct sunlight as this can degrade their quality. For best results, keep lentils in a pantry or cupboard away from strong-smelling foods.

✅ Extra Tip

For even longer shelf life, consider adding a small food-grade desiccant packet to the container to help absorb any residual moisture and keep the lentils dry.

How long do they last?

Lentils can last for 1-2 years when stored in an airtight container in a cool, dark place. Cooked lentils should be refrigerated and consumed within 5-7 days.

What to do with leftovers?

Leftover lentils can be used in a variety of savory and nutritious dishes. Add them to salads with fresh vegetables, nuts, and a tangy vinaigrette, or mix them into a grain bowl with quinoa, rice, and your choice of protein. Lentils are also great when added to soups, stews, or curries, where they add texture and heartiness.

Use lentils as a filling for wraps or sandwiches, paired with fresh greens, cheese, and a flavorful sauce. If you have a lot of lentils, consider making a batch of lentil patties by mixing them with breadcrumbs, eggs, and seasonings, then frying until golden. Lentils can also be used as a base for a vegetarian chili or added to pasta sauces for extra protein and flavor. For a quick snack, try mixing cooked lentils with olive oil, lemon juice, and herbs for a simple lentil salad.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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