Lentils are an important source of non-animal protein for omnivores and vegetarians alike. Affordable and shelf stable, lentils also cook very quickly and lend themselves to a variety of preparations. In addition to protein, lentils provide fiber, vitamins and minerals. Lentils are a low-calorie, heart-healthy source of protein, especially when you cook them with no added fat. Prepare your lentils with vegetables, spices and herbs instead of butter and oil to keep the calories low and the flavor high.
Calories, Carbs and Fat
A 1-cup serving of cooked lentils prepared without added fat contains 230 calories, according to the United States Department of Agriculture. The majority of the calories come from carbohydrates; this serving contains nearly 40 grams carbohydrates. While extremely low in fat, plain cooked lentils are not fat free. A 1-cup serving has .75 grams of fat.
Protein and Fiber
Lentils are rich in fiber and protein. A cup of plain cooked lentils contains nearly 18 grams of protein. In comparison, a 3-ounce serving of steak has approximately 26 grams protein and nearly 5 grams fat. A cup of lentils provides 16 grams of fiber, which is a significant percentage of the recommended daily intake of fiber. The Institute of Medicine recommends adult women consume between 21 and 25 grams of fiber daily and adult men consume between 30 and 38 grams.
Vitamins
Lentils contain a variety of vitamins, including folate. Folate, or folic acid, is a B vitamin essential for overall health, but especially for pregnant women. Women who are pregnant or who may become pregnant should consume at least 400 micrograms of folic acid each day to reduce the risk of having a baby with neural tube defects, according to the March of Dimes. A cup of cooked lentils contains 358 micrograms of folate. A serving also has 3 milligrams of vitamin C and 2 milligrams of the B vitamin niacin. Lentils contribute a modest amount of these vitamins to your recommended daily allowance or RDA. The RDA for vitamin C is 75 to 90 milligrams, and the RDA for niacin is 14 to 16 milligrams.
Minerals
Lentils provide modest amounts of several minerals and contribute to a well-rounded diet. A cup of cooked lentils has 38 milligrams of calcium, nearly 7 milligrams of iron, 731 milligrams of potassium and 2.5 milligrams of zinc. Serve lentils with spinach and tomatoes to ramp up both the amount of iron in the dish and your body's ability to take up the iron in the spinach and lentils. Tomatoes contain vitamin C, and vitamin C helps your body use dietary iron.
References
- United States Department of Agriculture: Lentils, Mature Seeds, Cooked, Boiled, Without Salt
- "Nutrition"; High-Protein Plant Foods; P. Insel et al.; 2011
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- March of Dimes: Folic Acid
- National Institutes of Health: Vitamin C
- Oregon State University: Niacin
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