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Food

Lentils

Foods / Lentils

About This Food

Description

Don't let the demure appearance of lentils fool you. These small bites offer big benefits.  

High in both protein and fiber, lentils are a low glycemic food that are loaded with antioxidants. In fact, lentils trump blueberries in their ability to quench free-radicals.

But that's not all - lentils are also an excellent source of copper, iron, potassium, folate and thiamin... plus a good source of magnesium, zinc, vitamin B6 and niacin. Unlike other legumes, lentils require no soaking and can be ready in 20 minutes or less. Lentils are a favorite ingredient in Indian cuisine (where they are called dals).

They are also delicious in soups and stews, as well as an accompaniment or "base" for fish or chicken dishes.

Glycemic Index=30
Glycemic Load=5
Antioxidant Score (
ORAC)=7,282

Selecting & Storing

Lentils should be stored airtight at room temperature and will keep up to a year.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Fiber
  • Iron
  • Potassium
  • Protein
  • Folate
  • Copper
  • Thiamin
  • Phosphorous
  • Manganese
Good Source of
  • Magnesium
  • Zinc
  • VitaminB6
  • Niacin
Preferences
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Fish
  • No Red Meat
  • No Molds
  • No Citrus
  • No Pseudograins
  • No Coconut
  • No Nightshade
  • No Corn
  • No Grains
  • No Yeast
  • No Peanuts
  • Low Cholesterol
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)

Chart Icon. View Calorie Breakdown

Calories: 226

Omega-6 / Omega-3 ratio: 4 : 1

Macronutrients
Amount
Total Fat
0.75 g
Saturated Fat
0.1 g
Monounsaturated Fat
0.13 g
Polyunsaturated Fat
0.35 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
73 g
ALA
73 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
38.69 g
Net Carbohydrate
23.05 g
Sugars
3.56 g
Fiber
15.64 g
Protein
17.86 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
15.84 IU
0%
Vitamin C
2.97 mg
5%
Vitamin D
0 IU
0%
Vitamin E
0.22 IU
1%
Vitamin B6
0.35 mg
18%
Vitamin B12
0 mcg
0%
Vitamin K
3.37 mg
4%
Folate
358.38 mcg
90%
Niacin
2.1 mg
11%
Riboflavin
0.14 mg
8%
Thiamin
0.33 mg
22%
Choline
64.75 mg
12%
Minerals
Calcium
37.62 mg
4%
Copper
0.5 mg
25%
Iron
6.59 mg
37%
Magnesium
71.28 mg
18%
Manganese
0.98 mg
49%
Phosphorous
356.4 mg
36%
Potassium
730.62 mg
21%
Selenium
5.54 mcg
8%
Sodium
471.24 mg
20%
Zinc
2.51 mg
17%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
9.9 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

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