Health benefit
Supports Cardiometabolic and Heart Health
High in soluble fiber and bioactive polyphenols, lentils help lower circulating LDL cholesterol and support healthy blood pressure regulation (EFSA, Harvard Nutrition Source).
Legumes
Lentils
Lentils are nutrient-dense dried pulses rich in plant protein, soluble and insoluble dietary fiber, folate, and iron (USDA). As highlighted by the Harvard Nutrition Source, regular inclusion of lentils in plant-forward dietary patterns supports cardiometabolic health, healthy blood lipid profiles, and digestive well-being.
Supports
Supports Cardiometabolic and Heart HealthPromotes Blood Sugar and Glycemic StabilitySupports Red Blood Cell and Folate Status
Calories
360
kcal / 100g
Protein
23.6g
per 100g
Phosphorus
68%
of daily need
VeganVegetarianGluten-freeLactose-freeNut-freeHigh proteinHigh fibreIron rich
Recommended intake
How much Lentils — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Lentils is especially good for
When to be careful
Be careful with Lentils if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Lentils?
How it works in the body
The mechanisms behind Lentils
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Lentils maps to body functions
Health benefit
Promotes Blood Sugar and Glycemic Stability
The combination of resistant starch and slow-digesting dietary fiber produces a low glycemic load, contributing to stable postprandial glucose levels and improved insulin sensitivity (NIH ODS, PubMed).
Health benefit
Supports Red Blood Cell and Folate Status
Lentils provide essential non-heme iron and folate, contributing to healthy hemoglobin synthesis and red blood cell formation, particularly when paired with vitamin C sources to enhance absorption (NIH ODS, USDA).
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: 100 g ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories360.3kcal
Protein23.6g
Carbohydrates62.2g
Fat1.9g
Fibre0g
Sodium0mg
Vitamins
Folate181.0µg
Minerals
Iron7.2mg
Zinc3.9mg
Copper0.8mg
Calcium61.9mg
Magnesium106.7mg
Manganese1.6mg
Potassium948.9mg
Phosphorus373.6mg
Show raw per-100 g values
Calories360.29kcal
Protein23.57g
Carbohydrates62.17g
of which sugars0g
Fat1.93g
of which saturates0g
Fibre0g
Sodium0mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
Signature Feature
Browse all synergies →Works best with
Pairings where the combination may do more than either ingredient alone.
Vitamin C alongside pulses is associated with improved absorption of plant iron in mixed meals.
Strong evidence
On the plate
Recipes featuring Lentils
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
- Simmer red lentils 15 min.
- Green and brown lentils hold shape for salads.
- Combine with tomato and cumin for a classic stew.
Things to consider
Context matters
- Fermentable carbohydrates (oligosaccharides) may cause mild gas or bloating in sensitive individuals; introducing them gradually alongside adequate water intake improves tolerance (Harvard Nutrition Source).
- Contains phytates and lectins that can temporarily reduce non-heme iron and zinc absorption, though standard boiling, soaking, or sprouting significantly diminishes these effects (NIH ODS, Harvard Nutrition Source).
Also explore
Scientific references
Where this comes from
- USDA FoodData Central #172420 · USDA
- Dietary reference values · EFSA
Sources · Lentils
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
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