Lentil Flour
How Many Calories in Lentil Flour? Nutrition Facts and Benefits
Lentil flour is a finely milled flour made from dried lentils. Popular in Middle Eastern and South Asian cuisines, it’s naturally gluten-free and prized for its nutty flavor, high protein, and fiber content. It’s used in flatbreads, batters, pancakes, crackers, and as a thickener in soups and sauces. Thanks to its nutrient density and versatility, lentil flour is a smart choice for both savory and sweet recipes.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 352 kcal | 61 g | 26 g | 2 g | 11 g | 6 mg |
| 2 | 1 cup (~95 g) | 334 kcal | 58 g | 25 g | 1.9 g | 10.5 g | 6 mg |
Health Benefits of Lentil Flour
- Rich in plant-based protein and dietary fiber, supporting fullness and balanced energy.
- Provides key micronutrients like iron, folate, potassium, and magnesium.
- Naturally gluten-free, making it a useful option in gluten-free baking and cooking.
- Fiber supports digestive health and can help maintain steady blood sugar response.
- Contains beneficial phytochemicals and antioxidants found in legumes.
Tips for Using and Consuming Lentil Flour
- For baking, start by replacing 25–50% of wheat flour with lentil flour to improve protein and fiber.
- Great in savory pancakes, flatbreads, crackers, batters, and as a soup or sauce thickener.
- Lightly toast the flour in a pan for 2–3 minutes to enhance nutty flavor and reduce raw taste.
- Pair with spices (cumin, paprika, garlic powder) or fresh herbs for deeper flavor.
- Combine with vitamin C–rich foods (lemon, peppers) to support iron absorption.
- Store in an airtight container in a cool, dark place; refrigerate for longer freshness.
- If strictly gluten-free, choose certified products to avoid cross-contamination.