📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams lentils.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 353 kcal | -- |
| 💪 Protein | 25.0 g | -- |
| 🧈 Fats | 1.1 g | -- |
| 🍚 Carbohydrates | 60.0 g | -- |
| 🌾 Fiber | 10.7 g | -- |
| Iron | 7.5 mg | 42% |
| Folic acid | 479 µg | 120% |
| Magnesium | 71 mg | 19% |
| Phosphorus | 365 mg | 52% |
| Zinc | 3.5 mg | 32% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main lentils benefits in an athlete's nutrition:
- 25 g plant protein per 100 g - one of the highest among plants
- High iron content - anemia prevention
- Folate - for cell division and recovery
- Soluble fiber - for lowering cholesterol
🍳 How to Prepare
The best ways to prepare lentils, while preserving maximum nutritional value:
- Soup: red lentils with carrots and ginger, 20 min
- Stew: green lentils with vegetables, 30-40 min
- Salad: chilled lentils with feta cheese and tomatoes
⚡ When to Eat?
Before training (2-3 hours) or for lunch. Filling and provide lasting energy.
🔄 Substitutions and Alternatives
Best alternatives lentils:
Beans, chickpeas, soybeans, peas
💡 Tips
- Red lentils cook the fastest (15-20 min)
- Combine with vitamin C - 3x better iron absorption
- Red lentils are suitable for soups, green lentils - for salads
- No soaking required - unlike beans
📊 Varieties and Cooking Time
| Type | What they look like | Cooking Time |
|---|---|---|
| Green | Hold their shape, mild flavor | ~20–25 min. |
| Brown | Hold their shape, more pronounced flavor | ~20–25 min. |
| Red | Split, break down quickly | ~10–15 min. |
| Beluga | Small, black, hold their shape | ~25–30 min. |
Times are an approximate guide; they depend on maturity and desired texture. Soaking is not necessary, but a few hours can sometimes speed up cooking and ease digestion.
✅ Iron Absorption
- Plant iron is absorbed less easily than from meat, so the amount per serving does not in itself tell you how much you will absorb.
- Combine with vitamin C: bell peppers, citrus fruits, strawberries, tomatoes (see bell peppers).
- Tea and coffee during meals reduce iron absorption — it is better to drink them between meals.
- Practical combination: lentils with rice, stewed vegetables and a splash of lemon juice.
🙋 FAQ
Do lentils cause bloating? Some people tolerate them less well; gradually increasing the amount, soaking and draining before serving can help.
Are canned lentils suitable? Yes — a convenient option; draining and rinsing leaves less salt.
Can lentils be the main source of protein? They provide a fair amount of protein, but during the day it is worth combining them with grains and other plant sources to broaden the spectrum (see protein requirements).