Nutritional Value Of Lentils

Lentils are the legumes that grow in pods, on a bushy annual plant called Lens ensculenta. They are scientifically called Lens culinaris and are believed to have originated from Central Asia, during the prehistoric times. Since then, lentils have been grown throughout the world and are popularly known for their rich nutritious content. Lentils are available in many varieties and different colors, like black, green, orange, brown, red, and yellow. They abound in fiber content, which helps in reducing the cholesterol as well as blood sugar levels. They also prove to be a rich source of consistent energy to the body. They contain several vitamins, minerals and protein as well, which make them highly beneficial for health. Considering the important role played by the lentils in the nutrition chart, we bring you the complete information on their nutritional value, in the lines below.

Lentils Nutrition Facts

Amount of Lentils: 1 cup (raw)

Total Weight of Lentils: 192 grams

Nutrients	Amount
Basic Components
Protein	49.5 g
Carbohydrates	115 g
Water	20.0 g
Ash	5.1 g
Fat	2.0 g
Calories
Total Calories	2839 KJ
Calories From Fat	76.6 KJ
Calories From Carbohydrate	1930 KJ
Calorie From Protein	829 KJ
Carbohydrates
Dietary Fiber	58.6 g
Sugars	3.9 g
Sucrose	2822 mg
Fructose	518 mg
Maltose	576 mg
Vitamins
Vitamin A	74.9 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	3.8 mcg 44.2 mcg
Vitamin C	8.4 mg
Folate	920 mcg
Food Folate	920 mcg
Dietary Folate Equivalents	920 mcg
Vitamin K Choline	9.6 mcg 185 mg
Pantothenic Acid	4.1 mg
Niacin	5.0 mg
Riboflavin	0.4 mg
Thiamin	1.7 mg
Vitamin E(Alpha Tocopherol)	0.9 mg
Gamma Tocopherol	8.1 mg
Vitamin B6	1.0 mg
Minerals
Calcium	108 mg
Iron	14.5 mg
Magnesium	234 mg
Phosphorus	866 mg
Potassium	1833 mg
Sodium	11.5 mg
Manganese	2.6 mg
Selenium	15.9 mcg
Copper	1.0 mg
Zinc	9.2 mg
Saturated Fats	0.3 g
14:0	5.8 mg
16:0	255 mg
18:0	28.8 mg
Mono Unsaturated Fats	0.4 g
16:1 Undifferentiated	5.8 mg
18:1 Undifferentiated	346 mg
20:01	11.5 mg
Poly Unsaturated Fats	1.0 g
18:2 Undifferentiated	776 mg
18:03	209 mg
Other Fats
Omega 3 Fatty Acids	209 mg
Omega 6 Fatty Acids	776 mg

Buying & Storing Tips

You can buy lentils in prepackaged containers as well as bulk bins. If you are buying them in bulk bins, make sure that they are properly covered.
Buy lentils from stores that have a good turnover. This shall ensure maximum freshness of the lentils.
Before buying lentils, make sure that there is no moisture content in them. Also make sure that there is no insect damage. Go for whole lentils and never buy the cracked ones.
Canned lentils are as much nutritious as the cooked ones. Besides, they taste great. So, they make the best alternative for cooked lentils.
If you are going for the canned lentils, prefer the ones that do not contain extra salt or additives.
You should always store lentils in a cool, dry and dark place. This way, they will remain fresh for a minimum period of 12 months.
If you buy lentils at different times, take care to store them at different places. This is important because the lentils bought at different times may feature varying stages of dryness and will need varying cooking times.
Cooked lentils generally stay fresh in the refrigerator for three days, provided they are kept in a covered container.

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