Lentils are a versatile and affordable legume, popular in kitchens worldwide. These small, lens-shaped legumes offer significant nutritional value and can be incorporated into a wide variety of dishes, from hearty soups to vibrant salads. They are a favored ingredient for those seeking wholesome food options.
Calorie Count for 1/2 Cup Lentils
A 1/2 cup serving of cooked lentils typically contains between 115 and 150 calories. For instance, 1/2 cup of cooked green lentils usually provides around 140 calories, while red lentils might offer slightly more, about 150 calories for the same cooked portion. It is important to specify “cooked” lentils because their calorie density changes significantly as they absorb water. A 1/2 cup of dry lentils would contain a much higher calorie count due to its concentrated form.
Beyond Calories: Full Nutritional Profile
Beyond calories, 1/2 cup of cooked lentils offers a comprehensive array of nutrients. This serving delivers approximately 8 to 12 grams of protein, making lentils a significant plant-based protein source. They are also rich in dietary fiber, providing about 7 to 9 grams per 1/2 cup. Complex carbohydrates are present, with around 19 to 23 grams per serving, providing sustained energy.
Lentils are low in fat, typically containing less than 0.5 grams per 1/2 cup serving. They are also a good source of several micronutrients. A 1/2 cup serving provides approximately 177 micrograms of folate, a B-vitamin, and about 3.3 milligrams of iron. Other minerals include potassium, with around 273 to 361 milligrams, and magnesium.
Health Benefits of Lentils
The rich nutritional profile of lentils offers several health advantages. Their high fiber content supports digestive health by promoting regular bowel movements and nourishing beneficial gut bacteria. This fiber also plays a role in blood sugar regulation, as lentils have a low glycemic index, causing a slower, more gradual rise in blood sugar levels.
The protein and fiber in lentils contribute to satiety, helping individuals feel full for longer periods, aiding in managing body weight. Lentils also contribute to heart health; their fiber and potassium content can help lower LDL (“bad”) cholesterol and support healthy blood pressure levels. Furthermore, the iron in lentils is important for energy production and preventing fatigue, as it aids in oxygen transport throughout the body. Folate, another abundant nutrient, is essential for red blood cell formation and supports overall cardiovascular health.