Nutrition & Servings Of Lentils

Archeologists have found lentils in Egyptian tombs that date back to 2400 B.C., according to the University of Florida Cooperative Extension Service. Producers dry them immediately after harvest, making them a pantry staple. These quick-cooking legumes adapt equally well to preparation as a vegetarian main dish or as additions to soups and salads.

Macronutrients

The standard 1-cup serving for cooked lentils has 237 calories, with 18 g of protein, or 36 percent of the daily value for a 2,000-calorie diet. Among protein sources from beans, legumes and peas, lentils rank third highest, according to the U.S. Department of Agriculture. Only soybeans and white beans have more protein per 1-cup serving. This serving also provides 62 percent of the DV for fiber, with 16 mg. The carbohydrates per 1-cup serving total 40 mg, or 13 percent of the DV. The carbohydrate content includes 3.6 g of sugar. Lentils have little fat, providing only 0.75 g per serving and no cholesterol.

Minerals

Lentils provide 49 percent of the DV for manganese, with 0.97 mg. This mineral builds bones and blood, in conjunction with iron. The 6.6 mg of in a 1-cup serving of lentils is 37 percent of the DV. This serving also has 36 percent of the DV for phosphorus, with 356 mg. Your body uses phosphorus as a component of bone health. This serving of lentils provides 25 percent of the DV for copper, a mineral that you need to form red blood cells. Lentils are a good source of the potassium that your body needs for muscle and nerve functions and regulating fluids in your body. They provide 730 mg or 21 percent of the DV. The zinc in a 1-cup serving contributes 17 percent of the DV with 2.5 g. Lentils also provide 17 mg of magnesium or 18 percent. With 5.5 mcg of selenium, a cup of lentils provides 8 percent of the DV for this antioxidant.

Vitamins

A 1-cup serving of lentils is a good source of B complex vitamins. They have 90 percent of the DV for folate that your body uses to make cells, with 358 mcg. The thiamin content is 0.34 mg or 22 percent of the DV. The vitamin B-6 content of 0.35 mg provides 18 percent of the DV. They also have 1.2 mg of pantothenic acid, or 13 percent of the DV. The 65 mg of choline equal 14 percent of the DV. and the 2 mg of niacin contribute 10 percent of the DV. This serving also has 0.15 mg of riboflavin, or 9 of the DV. The 3 mg of vitamin C contribute 5 percent of the DV.

Amino Acids

Lentils provide all nine essential amino acids found in complete protein sources. Your body uses amino acids as building blocks for protein and as enzymes for its cellular processes. The most significant amino acids present in one cup are 1.2 g of leucine and 1.3 g of lysine. Lentils also provide 0.9 g of phenylalanine, 0.8 g of valine, 0.78 g of isoleucine and 0.64 g of threonine.