How healthy are lentils?
Are lentils healthy? Yes, for most people. Lentils score 71/100 on the HowHealthyIs Score: 100 g provide 116 kcal, 7.9 g fiber and 3.3 mg iron. A cup of cooked lentils gives about 18 g of protein and 16 g of fiber, plus iron and folate, at very low cost. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Lentils rank higher than 71% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber24%
- Iron16%
- Protein16%
- Magnesium7%
- Potassium7%
- Vitamin C1%
- Calcium1%
- Vitamin E1%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 73 minus 0 = 73. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in lentils?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 116 kcal | 230 kcal | |
| Protein | 9 g | 18 g | 36% |
| Carbohydrates | 20 g | 40 g | 14% |
| Fiber | 7.9 g | 16 g | 56% |
| Sugars | 1.8 g | 3.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.8 g | 1% |
| Saturated fat | <0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.5 mg | 3 mg | 3% |
| Vitamin E | 0.1 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 19 mg | 38 mg | 3% |
| Iron | 3.3 mg | 6.6 mg | 37% |
| Potassium | 369 mg | 731 mg | 16% |
| Magnesium | 36 mg | 71 mg | 17% |
| Sodium | 2 mg | 4 mg | 0% |
Source: USDA FoodData Central, "Lentils, mature seeds, cooked, boiled, without salt" (FDC 172421). Values rounded.
Why are lentils good for you?
- 16 g fiber in 1 cup cooked, 56% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 6.6 mg iron in 1 cup cooked, 37% of the daily value. Iron contributes to the normal formation of red blood cells.
- 18 g protein in 1 cup cooked, 36% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- Plant protein for soups, curries and salads
- Stretching meat dishes
What should you watch out for?
- Can cause gas if you are not used to legumes; increase slowly.
Similar foods
Lentils are already one of the most nutrient-dense legumes we cover.