Lentils, raw, 1 cup - Health Encyclopedia (2024)

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Lentils, raw, 1 cup - Health Encyclopedia? ›

Lentils Raw (1 cup) contains 121.6g total carbs, 101.1g net carbs, 2g fat, 47.3g protein, and 676 calories.

Lentils Raw (1 cup) contains 121.6g total carbs, 101.1g net carbs, 2g fat, 47.3g protein, and 676 calories.

A ½ cup serving of cooked lentils provides about 12 grams of protein. With such high protein content, you are sure to be fuelled up all day long. Did you know? Just 1/2 cup of cooked green lentils packs in 32% of your days' worth of fibre!

One 8-week study in 39 people with overweight or obesity and type 2 diabetes found that eating 1/3 cup (60 grams) of lentils each day increased levels of HDL (good) cholesterol and significantly reduced levels of LDL (bad) cholesterol and triglycerides ( 13 ). Lentils may also help lower your blood pressure.

As a general rule, one cup of dried lentils yields two to two-and-a-half cups of cooked lentils. Because of their rather delicate, earthy flavor, lentils work well in a variety of dishes and in almost any type of cuisine. The best time to add flavor to lentils is during the cooking process.

Black Lentils (Beluga lentils)

Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Lentils are a type of legume, a category that also includes beans, soy, and chickpeas. Due to their high carb content, legumes are generally avoided on a strict keto diet. In fact, 1 cup (180 grams) of cooked lentils provides 36 grams of carbs.

Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

Is a cup of lentils too much? ›

Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

Lentils are a nutritional powerhouse. A 1/2 cup serving is an excellent source of folate, fiber, and manganese, and a good source of protein, thiamin, iron, phosphorus, potassium, and copper. Folate is required to create DNA and other genetic material.

Because of their high fiber content, they can cause bloating in some people. This is especially true for people who are not used to eating a lot of fiber. Like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating, especially in people with IBS ( 8 ).

Cooking lentils in boiling water significantly increased protein, starch, IDF, TDF, resistant starch, Ca, Cu and Mn content, whereas reduced ash, Fe, K, Mg, P, Zn, TIA, phytic acid, tannins, sucrose and oligosaccharides were observed.

Soaking beans and lentils not only can help to improve their texture and reduce cooking time, but is also a crucial way to reduce the likelihood of them causing digestive symptoms. Soaking them reduces gas-causing compounds such as oligosaccharides as many of them leach out and are discarded in the soaking water.

The combination of wheat or rice with beans or lentils is referred to as complementary because they create a nutritionally complete protein.

There are 1356 calories in 2 cups of Lentils. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

Anyway for stuff that is dried and you cook it in water like rice , lentils, or pasta , the calories are listed per dry weight. When you cook it it doesn't get any more calories, it just gets softer , bigger, and heavier because it is rehydrated.

Generally considered a high-protein food, lentils are full of plant based nutritional benefits that make these tiny round legumes a pantry superstar.