Green Lentils
Green Lentils: How Many Calories? Nutrition Facts and Benefits
Green lentils are a versatile legume enjoyed worldwide. With a mild, earthy flavor and firm texture that holds up well after cooking, they’re used in salads, soups, stews, and veggie patties. Cultivated for thousands of years across the Middle East and South Asia, green lentils cook relatively quickly and are a nutritious, budget-friendly staple.
Calories and Nutrition Facts (Average, cooked/boiled, unsalted)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 116 kcal | 20 g | 9.0 g | 0.4 g | 7.9 g | 2 mg |
| 2 | 1 serving (200 g) | 232 kcal | 40 g | 18.0 g | 0.8 g | 15.8 g | 4 mg |
Health Benefits of Green Lentils
- Excellent source of plant-based protein and fiber, supporting fullness and weight management.
- Rich in folate, iron, magnesium, potassium, and B vitamins, aiding energy production and red blood cell formation.
- Heart-friendly: soluble fiber may help lower LDL cholesterol.
- Low glycemic index; helps stabilize blood sugar levels.
- Prebiotic fibers support a healthy gut microbiome.
Consumption Tips
- Rinse and sort; no soaking required. Simmer 20–30 minutes until tender but not mushy.
- Season with bay leaf, garlic, cumin, turmeric, or herbs; finish with lemon juice or vinegar to brighten.
- Pair with whole grains (rice, quinoa, bulgur) for a more complete amino acid profile.
- Add to salads, soups, stews, curries, or shape into lentil patties/veggie burgers.
- If using canned lentils, drain and rinse to reduce sodium; adjust salt and spices to taste.