Lentils: Protein, Fibre and Key Nutrients
Cheap, shelf-stable, and unusually good at supplying protein and fibre in the same mouthful.
Nutritional Density editorial team28 January 20265 min read
Last reviewed
If a single ingredient demonstrates nutrient density on a budget, it is the lentil. Few foods deliver protein and fibre together this efficiently at this price.
Varieties
- Red and yellow — break down quickly, ideal for dals, soups, and thickened sauces.
- Green and brown — hold shape reasonably, good all-rounders for stews.
- Puy and beluga — firm and peppery, best in salads and grain bowls.
Nutrition
Around 116 kcal per 100 g cooked, with about 9 g protein and 8 g fibre, plus folate, iron, potassium, and manganese. Pairing them with tomatoes, peppers, or a squeeze of lemon adds vitamin C and improves iron absorption.
Cooking notes
- Dried lentils need no soaking; 20–30 minutes of simmering suits most varieties.
- Add salt and acid towards the end so skins soften properly.
- Rinse tinned lentils to reduce sodium.
Sources
- The Nutrition Source: Healthy Eating Plate — Harvard T.H. Chan School of Public Health
- Healthy diet fact sheet — World Health Organization
Where a claim could not be confidently supported by a credible source, it has been qualified or left out. Read our sources policy.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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