Lentils are one of the most popular legumes used in dishes, and they are an excellent source of B vitamins, folic acid, iron, and potassium. They are also characterized by their high protein and fiber content. But what are its health benefits? And what is the calorie content in 100 grams of cooked lentils? And how many calories are in 100 grams of uncooked lentils?
Nutritional value of lentils
Lentils are a well-known legume and a food rich in nutrients, as they are full of minerals, protein and fiber.
100 grams of cooked lentils contain:
- 116 calories
- 9.02 grams of protein
- 0.38 grams of fat
- 20.13 grams of carbohydrates, including 7.9 grams of fiber and 1.8 grams of sugar.
Lentils also provide the following essential nutrients:
- Folic acid
- Iron
- Manganese
- Phosphorus
- Thiamine
- Potassium
- Vitamin B6
Lentils are also a source of:
- Riboflavin
- Niacin
- Pantothenic acid
- Magnesium
- Zinc
- Copper
- Selenium
Calories in 100 grams of cooked lentils
100 grams of cooked lentils contain about 116 calories.
As for lentils cooked with added fats or other ingredients, they may contain 165 calories or more per 100 grams.
So this is the number of calories in 100 grams of cooked lentils.
Calories in 100 grams of uncooked lentils
As for the calories in 100 grams of uncooked lentils, it reaches 350 calories per 100 grams.
Benefits of lentils
After learning about the calories in 100 grams of cooked lentils, we now move on to the health benefits of lentils.
Lentils have various health benefits, including:
Protection against diseases
Eating lentils regularly promotes health and reduces the risk of chronic diseases such as diabetes, obesity, heart disease, cancer, and even breast cancer.
The plant compounds (polyphenols) found in lentils may have very powerful effects.
Polyphenols may be anti-inflammatory, antioxidant, and neuroprotective. Studies also show that lentils may improve cholesterol levels in people with diabetes. The slow effect of lentils on blood sugar levels (i.e., the glycemic index of lentils is low) may also help avoid or manage diabetes.
Legumes in general are associated with a reduced risk of cancer. The fiber in lentils, along with its antioxidant properties, may help ward off cell damage and prevent cancer growth.
Lowering blood pressure
Half a cup of cooked red lentils contains more than 270 milligrams of potassium, and potassium is known to counter the harmful effects of salt that cause high blood pressure.
Therefore, the high level of protein in lentils makes them a good alternative to red meat, which helps control blood pressure.
Improving heart health
Folic acid protects the heart and supports the formation of red blood cells, and this acid is taken by pregnant women because it helps in fetal development.
Here we point out that lentils contain a high percentage of folic acid, iron and vitamin B1, which also support heart health.
By lowering bad cholesterol and blood pressure, lentils are associated with a reduced risk of heart disease.
One study found that eating lentils led to a greater reduction in blood pressure than eating chickpeas, peas, or beans.
Boosting energy
If you feel tired, getting a healthy dose of iron may restore activity and vitality.
Iron produces hemoglobin, a substance found in red blood cells that enables them to carry oxygen to the body.
Half a cup of cooked lentils can provide 15% of your recommended daily iron needs. And if you are following a vegetarian diet, you may feel like you have made a fortune in iron.
Supporting the digestive system
Lentils are rich in a type of fiber that helps the digestive system work properly and nourishes the beneficial bacteria in the gut. Fiber may also help reduce the risk of colorectal cancer.
In conclusion, we have presented to you the calories in 100 grams of cooked lentils, in addition to the health benefits it provides.
