Lentils Nutrition and Health Benefits: A Smart Addition to Your Diet

Lentils are an inexpensive, versatile, easy-to-find source of healthy carbohydrates. These lens-shaped pulses—the seeds of legumes—make a nutritious base for soups, salads, and many other dishes.

There are different sizes and types of lentils: green and brown are most commonly found on grocery store shelves. There are also lentil varieties of split red, orange, red, yellow, and black lentils. Lentil nutrition and their long shelf-life make them a smart, healthy addition to any diet.

Lentil Nutrition Facts

The following lentil nutrition information is provided for 1 cup (198g) of cooked lentils with no added salt by the USDA.

Carbs

A one-cup serving of lentils cooked with no added sodium has 230 calories, most of which come from carbohydrates. You'll also consume more than 15 grams of fiber, helping to stabilize blood sugar, lower cholesterol, boost satiety, and improve digestive health.

Lentils also provide about 3 grams of naturally occurring sugar. The remaining carbohydrate in lentils is starch. There are more than 18 grams of starch in a single serving of lentils, providing the body with energy.

Lentils have a glycemic index (GI) of about 35, although the number varies slightly depending on the type of lentil and whether or not they are cooked. As a reference, foods with a GI of 55 or below are considered low-glycemic foods. All lentils are considered low-glycemic foods.

Fats

There is almost no fat in lentils, which makes them a naturally fat-free food. However, many add fat like olive oil while cooking, which changes lentil nutrition.

Protein

Each 1-cup serving of lentils provides a healthy 18 grams of protein. For this reason, many vegans and vegetarians use lentils to boost their protein intake. Rich in protein and fiber, lentils are also a nutrient-dense ingredient for gluten-free pasta. They provide both essential and non-essential amino acids.

Vitamins and Minerals

Lentils are packed with nutrients. You'll get almost 90% of your daily recommended folate if you consume a cup of lentils. Folate, a B vitamin, helps boost red blood cell production and provides other health benefits.

Lentils are also rich in thiamin, phosphorus, iron, potassium, copper, and manganese. They are a good source of niacin, vitamin B6, pantothenic acid, magnesium, and zinc. Lentils also provide smaller amounts of vitamins C and K, riboflavin, calcium, and selenium.

Health Benefits of Lentils Nutrition

Lentils have been studied by nutrition researchers for years because the food is commonly consumed around the world and because increasing your intake of this versatile food seems to provide health benefits.

Improved Heart Health

Several studies have shown that legume consumption is associated with a lower risk of different types of heart disease. Several heart-healthy diets, including the DASH diet (Dietary Approach to Stop Hypertension) and Mediterranean-style diet plans promote an increased intake of plant-based foods such as legumes for their heart-healthy benefits. Lentils are related to other legumes like beans and peas.

A nutritional analysis of lentils shows that polyphenol-rich seeds can provide cardioprotective effects, including reducing the risk of hypertension and coronary artery diseases. Human, animal, and in vitro studies suggest lentils may provide a cardioprotective effect.

May Help Decrease Cholesterol

A review published by the Canadian Medical Association Journal found that including pulses like lentils helps to lower LDL cholesterol (also called "bad" cholesterol).

Improves Glycemic Control

Another review of studies found that increasing the intake of pulses like chickpeas, beans, peas, and lentils can help people with and without diabetes improve long-term glycemic control in their diets.

Obesity Prevention

An evaluation of legume nutrition published in Obesity Reviews determined that "replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes, and metabolic syndrome."

Study authors suggest replacing high-calorie, high-fat meaty foods (such as burgers and sausage) with lentil-based products or combining meat with lentils in the production of those foods to reduce fat and calorie content.

Cancer Prevention

There is some research suggesting the lectins in lentils may provide cancer-preventing properties. Lectins are a protein commonly found in grains and legumes.

Nutritional analysis of lentils shows they have the highest total phenolic content compared with six other common legumes, including green pea, chickpea, cowpea, yellow pea, mung bean, and peanuts. Lentils also have the highest total antioxidant capacity compared with chickpeas, common beans, and soybeans.

Both in vitro (test tube) and human studies suggest lentils have anticancer properties and lentil intake may reduce the risk of certain cancers, including breast and colorectal cancer.

Allergies

According to the American Academy of Allergy, Asthma, and Immunology, lentil allergies are common in children in certain areas of the world (primarily the Mediterranean, Middle East, and some Asian countries). However, the organization acknowledges that the wide variety of lentils can make clinical recommendations and guidelines challenging.

Symptoms of a legume (including pulse) allergy may include swelling in the face, difficulty breathing, severe asthma, abdominal pain, nausea, or vomiting, according to the Anaphylaxis Campaign, an allergy support network in England.

If you suspect you have an allergy to legumes or lentils, speak with your healthcare provider to get a proper diagnosis.

Adverse Effects

There is limited evidence that sprouted lentils interact with the cardiovascular drug trichlormethiazide. Sprouted lentils are those that have begun to grow. You'll see tiny stems emerging from lentils if you buy this type of pulse. If you take this medication, speak to your healthcare provider to get personalized advice regarding a potential interaction.

Antinutrients

Some people are concerned about lentils' antinutrients, compounds that interfere with nutrient absorption. However, the term is misleading because all plants contain these nutrients, which have an effect only when consumed in extremely large quantities. The effects of these nutrients are negligible in the quantities you are likely to consume.

Trypsin inhibitors and phytate are the two "antinutrients" in lentils. Trypsin inhibitors hinder the function of an enzyme called trypsin, which helps break down proteins. Phytate (phytic acid) binds minerals like iron and zinc, impairing their ability to be absorbed and used by the body. It also contributes to anti-cancer properties and plays other preventive roles in conditions like heart disease and insulin resistance.

So, unless you have a condition that may be impacted by these nutrients (such as iron-deficiency anemia) you shouldn't worry about them too much. As a precautionary measure, rinsing your lentils before cooking and cooking them appropriately reduces the amount of phytate they contribute to your diet.

Lentil Varieties

There are many varieties of lentils, with brown lentils being the most common. They have an earthy flavor and are the type you are most likely to find at your grocery store. Green lentils are also commonly found in supermarkets and have a similar taste with a peppery edge.

Less common varieties include yellow, red, black beluga, and Puy lentils, known for their blue-grey color. Research suggests lentils with a green or grey color offer a greater abundance of flavonols, making them the healthiest choice.

When Lentils Are Best

You'll find lentils in the grocery store year-long. When you buy lentils, look for uncracked discs that have not been exposed to dust or moisture. You can buy lentils in pre-packed containers (like bags or boxes), but many stores also sell lentils in the bulk section so you can buy only the amount needed.

You can also purchase canned lentils that are pre-cooked. However, check the ingredients to ensure no sodium or other unwanted ingredients are added. If sodium is added, rinse the lentils with water to reduce the sodium content by nearly half.

Storage and Food Safety

Store lentils in an air-tight container in your pantry or in another cool dark place. If stored properly, lentils should stay good for up to 12 months.

Freezing lentils is possible, but it is best after they are cooked. Because some varieties of lentils take a long time to prepare, you can cook a large batch, divide into small portions, and freeze in small, air-tight containers. Then take them out as needed for soups, stews, and other dishes.

How to Prepare Lentils

You don't need a lentil recipe to make the most of this healthy, nutrient-dense food. If you have a favorite soup or salad recipe, toss in a handful to boost the meal's nutrition.

Before cooking lentils, rinse the legumes to remove any dirt or dust. Remove any cracked or broken discs.

Boil three cups of water and add one cup of lentils. Simmer for roughly 20 minutes, although cooking time will depend on your taste preference and variety of lentils.