Lentils are a type of legume that are known for their high nutritional content. They are packed full of protein, fiber, and iron, making them a great addition to any diet. In this article, we will be exploring the protein, fiber, and iron content of lentils per 100g.
Protein Content
Lentils are an excellent source of plant-based protein. In fact, they are one of the best sources of vegetarian protein available. One cup (198 grams) of cooked lentils contains approximately 18 grams of protein. This makes up around 36% of the recommended daily intake of protein for an adult male, and around 39% for an adult female.
Fiber Content
Lentils are also very high in fiber. This makes them an excellent food to eat for those who are looking to improve their digestive health. One cup (198 grams) of cooked lentils contains around 15.6 grams of fiber, which is over half of the recommended daily intake of fiber for an adult male or female.
Iron Content
Lentils are an excellent source of iron, which is an important mineral needed for healthy blood cells. One cup (198 grams) of cooked lentils contains around 6.6 mg of iron, which is around 37% of the recommended daily intake of iron for an adult male, and around 18% for an adult female.
Other Nutritional Benefits of Lentils
Aside from their high protein, fiber, and iron content, lentils are also a great source of many other important vitamins and minerals. These include:
- Vitamin B1
- Vitamin B6
- Folate
- Zinc
- Potassium
How to Prepare Lentils
Lentils are very easy to prepare and can be used in a variety of different dishes. Here’s how to cook lentils:
- Rinse the lentils thoroughly under running water.
- Add the lentils to a pot with enough water or broth to cover them by about an inch.
- Bring the water or broth to a boil, then reduce the heat and let the lentils simmer for around 20-30 minutes.
- The lentils are done when they are tender but not mushy.
FAQs
1. Are lentils a good source of vegetarian protein?
Yes, lentils are an excellent source of plant-based protein. One cup (198 grams) of cooked lentils contains approximately 18 grams of protein.
2. How much fiber do lentils contain per 100g?
One cup (198 grams) of cooked lentils contains around 15.6 grams of fiber. This is over half of the recommended daily intake of fiber for an adult male or female.
3. Why is iron important?
Iron is an important mineral needed for healthy blood cells and to prevent anemia.
4. How do you cook lentils?
To cook lentils, rinse them thoroughly under running water. Then add them to a pot with enough water or broth to cover them by about an inch. Bring the water or broth to a boil, then reduce the heat and let the lentils simmer for around 20-30 minutes. The lentils are done when they are tender but not mushy.
5. What other nutrients do lentils contain?
Lentils are also a great source of many other important vitamins and minerals, including vitamin B1, vitamin B6, folate, zinc, and potassium.
Conclusion
Lentils are an incredibly nutritious food that are packed full of protein, fiber, and iron. These important nutrients make them a great addition to any diet, whether you are a vegetarian or not. Lentils are also very easy to prepare and can be used in a variety of different dishes, making them a versatile ingredient that everyone should try.
