Lentils belong to the legume family along with beans, peas and peanuts and are popular in Indian and vegetarian cooking. Lentils come in different colors, including green, red and yellow. Dry lentils don't require the long soaking time that other beans do before cooking, so meal preparation is quick and convenient. Canned lentils are available, and the nutritional content remains the same whether canned or prepared fresh.
Servings and Calories
One cup of lentils, approximately 198 g, makes up a single serving of this healthy legume. A single serving of cooked legumes contains 230 calories. Legumes are typically purchased dry, with about one cup of dried lentils making 2 1/2 cups of cooked lentils. Lentils are a healthy option for a weight loss diet, since they are filling while being low in calories.
Basic Nutrition
One serving of lentils contains 18 g of protein and only1 g of fat. There are 40 g of carbohydrate in one cup of lentils, including 16 g of fiber. The fiber in lentils is of both soluble and insoluble types. Lentils have no cholesterol and are low in salt, with only 4 mg sodium per cup.
Micronutrients
Lentils are extremely high in molybdenum, a trace mineral, providing 148 mcg, which is 198 percent of the recommended daily amount. Lentils are a good source of iron, with 37 percent of the daily recommended intake provided, and manganese, with 49 percent of the recommended daily intake. Lentils provide over 10 percent of the daily intake of potassium, copper, phosphorus and zinc. Lentils provide some calcium and selenium. There is 358 mcg of the vitamin folate in a cup of lentils, 90 percent of the recommended daily value. Other vitamins in lentils include vitamin A, thiamin, riboflavin, vitamin B6, vitamin B12, choline, niacin, vitamin C, vitamin K, pantothenic acid and vitamin E.
Health Benefits
The fiber content of lentils lowers cholesterol, helps the body maintain blood sugar and prevents constipation. Like all legumes, lentils are a heart-healthy food, reducing the risk of coronary heart disease and prostate cancer. Ongoing trials involving the effect of legume consumption on cancer risk are underway, but current evidence is inconsistent, explains the Linus Pauling Institute.
Purines
Lentils contain purines, compounds that may be harmful to individuals who are prone to gout or kidney stones. Purines can be a problem because they break down into uric acid, the substance that collects to become kidney stones and creates crystals in the joints of people with gout. However, according to World's Healthiest Foods, purines from plant sources may be less likely to cause problems than meat or fish sources.
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