Red Lentils
How Many Calories Are in Red Lentils? Nutrition Facts and Benefits
Red lentils are hulled and split lentils that cook quickly into a creamy texture. Popular across Middle Eastern, Indian, and Mediterranean cuisines, they’re valued for their mild, slightly sweet flavor and impressive nutrition. They work well in soups, stews, purées, and dips, and are a staple plant-based protein source.
Nutrition Facts (Average, cooked, 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 Red Lentils
- Excellent plant-based protein source that supports muscle maintenance and satiety.
- High in fiber, promoting healthy digestion and aiding blood sugar control.
- Rich in micronutrients like folate, iron, potassium, and magnesium.
- Contains polyphenols with antioxidant and anti-inflammatory properties.
- Naturally low in fat and sodium, supporting heart health when prepared without excess salt.
- Low glycemic index, providing sustained energy and helping manage appetite.
Tips for Enjoying Red Lentils
- No soaking needed; rinse and cook in water or broth (about 3:1 liquid to lentils) for 12–20 minutes.
- Use in soups, stews, dahls, curries, purées, patties, or salads.
- Season with spices like cumin, turmeric, paprika, garlic, and black pepper for extra flavor.
- Pair with whole grains (e.g., brown rice, quinoa) for a complementary amino acid profile.
- Enhance iron absorption by serving with vitamin C sources (lemon, tomatoes, peppers).
- Limit added salt and use herbs, citrus, or yogurt-based sauces for a lighter, balanced meal.