What are the Nutritional Facts about Lentils?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Lentils, known as dal in India, are a staple food in most Indian homes. They are affordable, easy to cook, and highly nutritious. Lentils are an excellent source of plant-based protein, fiber, iron, and B vitamins. They support digestion, heart health, muscle strength, and blood sugar control.
Nutritional Value of Lentils (Per 100 g, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 116 kcal |
| Carbohydrates | 20 g |
| Fibre | 7.9 g |
| Protein | 9 g |
| Total Fat | 0.4 g |
| Saturated Fat | 0.1 g |
| Sugars | 1.8 g |
| Iron | 3.3 mg |
| Potassium | 369 mg |
| Magnesium | 36 mg |
| Calcium | 19 mg |
| Folate (Vitamin B9) | 181 mcg |
| Zinc | 1.3 mg |
Values vary slightly by lentil type (masoor, moong, toor, chana dal).
Key Nutritional Highlights of Lentils
1. Excellent Plant-Based Protein
- Ideal for vegetarians and vegans
- Helps build and repair muscles
- Keeps you full for longer
2. High in Dietary Fibre
- Improves digestion
- Prevents constipation
- Supports gut bacteria
3. Rich in Iron and Folate
- Helps prevent anaemia
- Important for women and children
- Supports red blood cell formation
4. Low in Fat and Cholesterol-Free
- Heart-friendly food
- Suitable for daily eating
Health Benefits of Eating Lentils
Good for Heart Health
- Fibre helps reduce bad cholesterol (LDL)
- Potassium helps control blood pressure
Helps Control Blood Sugar
- Low glycaemic index
- Slows sugar absorption
- Very good for diabetics
Supports Weight Loss
- High protein + fibre
- Reduces hunger and cravings
Improves Digestive Health
- Supports regular bowel movement
- Reduces constipation
Types of Lentils & Nutrition (Indian Dal)
| Lentil Type | Key Benefit |
|---|---|
| Moong dal | Easy to digest |
| Masoor dal | High iron |
| Toor dal | High protein |
| Chana dal | Very filling |
Lentils vs Chickpeas (Comparison)
| Feature | Lentils | Chickpeas |
|---|---|---|
| Cooking time | Faster | Slower |
| Protein | High | High |
| Fibre | Higher | High |
| Calories | Lower | Higher |
Best Ways to Eat Lentils
- Dal with rice or roti
- Khichdi
- Lentil soups
- Sprouted lentil salads
👉 Soak lentils to improve digestion.
Who Should Limit Lentils?
- People with severe gas or IBS
- Eat in moderate quantity
Final Thoughts
Lentils are one of the healthiest and most affordable protein foods in an Indian diet. They are rich in protein, fiber, iron, and folate, making them ideal for heart health, diabetes control, weight loss, and daily nutrition.