Food guide

Lentils

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

Protein-RichFibre-RichPlant-Based

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of lentils, cooked for fair comparison. Typical serving: 100 g cooked — 116 kcal per 100 g serving.

Nutrition information for Lentils
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	116 kcal	116 kcal	100 kcal
Protein	9 g	9 g	7.8 g
Carbohydrate	20 g	20 g	17.2 g
Fat	0.4 g	0.4 g	0.3 g
Fibre	8 g	8 g	6.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of lentils, with a typical serving and FDA Daily Value for adults.

Micronutrients for Lentils
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	1.5 mg	1.5 mg	2%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.11 mg	0.11 mg	<1%
Vitamin K	1.7 µg	1.7 µg	1%
Thiamin	0.17 mg	0.17 mg	14%
Riboflavin	0.073 mg	0.073 mg	6%
Niacin	1.1 mg	1.1 mg	7%
Vitamin B6	0.18 mg	0.18 mg	11%
Folate	181 µg	181 µg	45%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.64 mg	0.64 mg	13%
Choline	32.7 mg	32.7 mg	6%
Minerals
Calcium	19 mg	19 mg	1%
Iron	3.3 mg	3.3 mg	18%
Magnesium	36 mg	36 mg	9%
Phosphorus	180 mg	180 mg	14%
Potassium	369 mg	369 mg	8%
Sodium	2 mg	2 mg	<1%
Zinc	1.3 mg	1.3 mg	12%
Selenium	2.8 µg	2.8 µg	5%
Copper	0.25 mg	0.25 mg	28%
Manganese	0.49 mg	0.49 mg	21%

Source: USDA FoodData Central — Lentils, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat lentils?

Protein and fibre in the same food, which is rare.
Shelf-stable, inexpensive and quick when tinned.
Low calorie density makes generous portions easy.

How to include it

Simmer red lentils into soups and sauces to thicken them.
Use puy lentils cold in salads with feta and herbs.
Add half a tin to a bolognese to raise fibre without changing the flavour much.

Things to consider

A rapid increase in legume intake can cause bloating; increase gradually.
Rinse tinned lentils to reduce sodium.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Black Beans, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichPlant-Based

Black Beans, cooked

A legume providing fibre, plant protein and a substantial amount of folate.

kcal: 132
protein: 8.9 g
fibre: 8.7 g

per 100 g · Typical serving: 100 g cooked

Oats, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichWhole Grains

Oats, dry

A whole grain with beta-glucan soluble fibre and a low cost per serving.

kcal: 380
protein: 13.4 g
fibre: 10 g

per 100 g · Typical serving: 50 g dry

Spinach, a nutrient-dense nutrient-dense food, photographed on a plain linen surface

Nutrient-DensePlant-Based

Spinach, raw

A leafy green with a high micronutrient yield for very few calories.

kcal: 23
protein: 2.9 g
fibre: 2.2 g

per 100 g · Typical serving: 100 g raw

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