Lentils

What Lentils Provide

Lentils are edible pulses that cook quickly without soaking. They are unusually high in fibre — a single cup provides more than half the daily requirement — and provide substantial plant protein, iron, folate, magnesium, and potassium. Because they are plants, their iron is non-heme and is absorbed less efficiently than iron from meat.

Nutrition Highlights

Fibre

One cup of cooked lentils provides about 15.6 g of fibre, over half the daily requirement. Both soluble and insoluble fibre are present, which may support digestive health and help with satiety.

Plant Protein

Around 17.9 g of protein per cup. Lentils are lower in the amino acid methionine and higher in lysine, so pairing them with grains such as rice produces a more complete protein profile.

Iron and Folate

A cup supplies roughly 6.6 mg of iron and 358 µg of folate. This is non-heme iron, so eating lentils alongside a source of vitamin C improves absorption. Folate is important for cell division and is particularly relevant before and during early pregnancy.

Potassium and Magnesium

About 731 mg of potassium and 71 mg of magnesium per cup. Potassium contributes to normal muscle function and blood pressure regulation, while magnesium supports energy metabolism.

How to Include Lentils in a Balanced Diet

• Cooked into soups, stews, and curries.
• Tossed cold into salads with herbs and lemon.
• Used as a meat substitute in bolognese or tacos.
• Blended into dips such as lentil hummus.
• Mixed with rice as a complete protein pairing.

Who Might Want to Watch Portions

Lentils are high in FODMAPs, so people with irritable bowel syndrome may need to limit portions. Their fibre content can cause gas if intake increases suddenly, so build up gradually and drink enough water. Lentils contain phytates that reduce mineral absorption; soaking, sprouting, or fermenting reduces them.