Lentils (Cooked)
Evidence-based nutritional information, health benefits, and longevity research for lentils (cooked). Serving size: 100g (about 1/2 cup)
Complete Nutritional Profile
Per 100g (about 1/2 cup)
Health Benefits
Evidence-based health benefits of lentils (cooked)
Excellent plant protein (9g per 100g), 1 cup provides ~18g protein
Very high fiber (7.9g) for gut and metabolic health
Exceptional folate (45% DV) for cardiovascular and cognitive function
Very high iron for plant source - higher than many meats
Rich in polyphenols for longevity
Very low fat, cholesterol-free
One of most affordable plant proteins
Quick-cooking compared to other legumes (no soaking needed)
Longevity & Healthspan Research
Latest scientific evidence on lentils (cooked) and healthy aging
How to Use Lentils (Cooked)
1/2 to 1 cup daily (100-200g cooked). Excellent for healthspan. 1 cup cooked provides ~18g protein. Among best plant proteins for longevity.
- No soaking required - cook in 20-30 minutes
- Red/yellow lentils cook fastest (15-20 min)
- Add to soups, stews, curries, salads
- Make dal (Indian lentil dish) with spices
- Sprout lentils for enhanced nutrition
- Season with turmeric and cumin for anti-inflammatory boost
Cooking significantly increases protein and iron availability. Pair with vitamin C to enhance iron absorption (3-4x increase).
- Pair with vitamin C foods (tomatoes, lemon, peppers) for 3x better iron absorption
- Combine with whole grains for complete protein
- Add turmeric and black pepper for anti-inflammatory benefits
- Mix with vegetables for complete nutrition
- Legume allergy (rare)
- FODMAPs: May cause digestive discomfort in sensitive individuals
- Introduce gradually if new to high-fiber foods
- Generally very well tolerated