Yellow Lentils
How Many Calories Are in Yellow Lentils? Nutrition Facts and Benefits
Yellow lentils are small, split legumes prized for their mild, earthy flavor and quick-cooking nature. Common in Middle Eastern, South Asian, and Mediterranean cuisines, they break down into a creamy texture that’s ideal for soups, stews, and purees. Naturally gluten-free and budget-friendly, yellow lentils offer a powerhouse of plant-based nutrition.
Calories and Nutritional Values (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 116 kcal | 20 g | 9.0 g | 0.4 g | 7.9 g | 2 mg |
| 2 | 1 serving (200 g, cooked) | 232 kcal | 40 g | 18.0 g | 0.8 g | 15.8 g | 4 mg |
Health Benefits of Yellow Lentils
- Excellent source of plant-based protein to support satiety and muscle maintenance.
- High in dietary fiber, which supports digestion, heart health, and stable blood sugar.
- Rich in micronutrients such as folate, iron, potassium, and magnesium.
- Contains antioxidants (polyphenols) that help combat oxidative stress.
- Naturally low in fat and sodium, making them suitable for balanced diets.
Serving and Consumption Tips
- Rinse well and simmer until tender; no soaking required for split varieties.
- Season with spices like cumin, turmeric, garlic, and bay leaf to enhance flavor.
- Pair with whole grains (brown rice, quinoa) for a more complete amino acid profile.
- Add vegetables and leafy greens for a nutrient-dense soup, stew, or curry.
- Use low-sodium broth and finish with lemon or herbs to keep sodium in check.