Food guide

Red Lentils

Split lentils that break down into a creamy dal in 20 minutes.

Plant-BasedProtein-RichFibre-Rich

Red Lentils, a nutrient-dense plant-based food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of red lentils, cooked for fair comparison. Typical serving: 100 g cooked — 116 kcal per 100 g serving.

Nutrition information for Red Lentils
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	116 kcal	116 kcal	100 kcal
Protein	9 g	9 g	7.8 g
Carbohydrate	20 g	20 g	17.2 g
Fat	0.4 g	0.4 g	0.3 g
Fibre	4 g	4 g	3.4 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of red lentils, with a typical serving and FDA Daily Value for adults.

Micronutrients for Red Lentils
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	1.5 mg	1.5 mg	2%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.11 mg	0.11 mg	<1%
Vitamin K	1.7 µg	1.7 µg	1%
Thiamin	0.17 mg	0.17 mg	14%
Riboflavin	0.073 mg	0.073 mg	6%
Niacin	1.1 mg	1.1 mg	7%
Vitamin B6	0.18 mg	0.18 mg	11%
Folate	181 µg	181 µg	45%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.64 mg	0.64 mg	13%
Choline	32.7 mg	32.7 mg	6%
Minerals
Calcium	19 mg	19 mg	1%
Iron	3.3 mg	3.3 mg	18%
Magnesium	36 mg	36 mg	9%
Phosphorus	180 mg	180 mg	14%
Potassium	369 mg	369 mg	8%
Sodium	2 mg	2 mg	<1%
Zinc	1.3 mg	1.3 mg	12%
Selenium	2.8 µg	2.8 µg	5%
Copper	0.25 mg	0.25 mg	28%
Manganese	0.49 mg	0.49 mg	21%

Source: USDA FoodData Central — Lentils, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat red lentils?

Fastest-cooking pulse: no soaking, 20 minutes.
Cheap, filling protein and iron.

How to include it

Simmer with turmeric, garlic and tomato.
Blend into thick soups.

Things to consider

Lose their shape, so they suit soups rather than salads.
Pair with vitamin C to absorb the iron.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Mung Beans, a nutrient-dense plant-based food, photographed on a plain linen surface

Plant-BasedProtein-Rich

Mung Beans, cooked

Small green beans that cook quickly and sprout easily.

kcal: 105
protein: 7 g
fibre: 7.6 g

per 100 g · Typical serving: 100 g cooked

Split Peas, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesFibre-Rich

Split Peas, cooked

Cheap dried pulses needing no soaking, giving 16 g each of protein and fibre per cup.

kcal: 118
protein: 8.3 g
fibre: 8.3 g

per 100 g · Typical serving: 1 cup cooked (196 g)

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