Lentils, raw

Lentils, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Lentils FAQ

Table of Contents

• Are lentils gluten-free?
• Are lentils keto?
• Are lentils low FODMAP?
• Are lentils high in carbs?
• Are lentils high in protein?
• Are lentils paleo?
• Are lentils high in iron?
• Are lentils high in fiber?
• Are lentils high in cholesterol?
• Are lentils high in fat?
• Are lentils high in sugar?
• Are lentils high in magnesium?
• Are lentils high in sodium?
• Are lentils low in potassium?
• Are lentils high in calcium?
• Are lentils high in lysine?
• Are lentils low oxalate?
• Do lentils contain lectins?
• Are lentils high in uric acid?
• Are lentils high histamine?
• Are lentils high in arginine?
• Are lentils high in phosphorus?
• Are lentils high in estrogen?
• Are lentils high in Vitamin K?
• Are lentils good for fertility?
• Are lentils vegan?
• Are lentils kosher?
• Do lentils increase testosterone?
• Are lentils Whole30 compliant?
• Are lentils high in purines?

Are lentils gluten-free?

Yes, lentils are naturally gluten-free. They become a great source of food for people with celiac disease and gluten intolerance. However, cross-contamination in processing facilities with foods that contain gluten might occur, therefore it’s always advisable to check product labels if you are particularly sensitive to gluten.

Are lentils keto?

No, lentils are not typically recommended for a ketogenic diet. A serving of 1/2 cup of cooked lentils contains about 61 grams of carbohydrates, which is relatively high and makes up 22% of the recommended daily value (DV) for carbs. Because a standard ketogenic diet typically allows only about 20 to 50 grams of carbs per day, lentils can easily take up a good portion of that daily carb allotment.

Are lentils low FODMAP?

No, most lentils are not low in FODMAPs. FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols, a group of carbohydrates that can cause digestive issues in some people. However, canned lentils, which have been soaked and thoroughly cooked, have lower FODMAP content than raw or improperly cooked ones.

Are lentils high in carbs?

Yes, lentils are relatively high in carbohydrates. A half cup of cooked lentils contains around 61 grams of carbohydrates, which makes up to 22% of the recommended daily intake of 200-300 grams for a general 2000-calorie diet. Despite this, they are an excellent source of dietary fiber and also packed with protein, making them a healthy choice in balanced diets.

Are lentils high in protein?

Yes, lentils are high in protein. In fact, lentils are an excellent source of protein. A 0.5 cup of raw lentils has about 24 grams of protein. The Recommended Dietary Allowance (RDA) for protein is 46 grams for women and 56 grams for men, so a cup of lentils would provide 20% of the full daily value for most adults.

Are lentils paleo?

No, lentils are not typically included in a Paleo diet. The Paleo diet is based on foods that humans supposedly ate in the Paleolithic era, which does not include legumes such as lentils. The belief here is that legumes contain anti-nutrients that can interfere with digestion and nutrient absorption.

Are lentils high in iron?

Yes, lentils are high in iron. A 1/2 cup of raw lentils contains around 6.2 milligrams of iron, which meets 35% of the recommended daily value (DV) for this nutrient. The Recommended Dietary Allowance (RDA) for iron is about 8 milligrams for men and postmenopausal women, and 18 milligrams for women of childbearing age.

Are lentils high in fiber?

Yes, lentils are an excellent source of dietary fiber. A 1/2 cup of raw lentils contains approximately 10 grams of dietary fiber. The recommended daily intake for dietary fiber is 25 grams for women and 38 grams for men. Therefore, a cup of lentils would contribute to this requirement, meeting 37% of the recommended daily value (DV).

Are lentils high in cholesterol?

No, lentils do not contain any cholesterol. This makes them a heart-healthy choice, as high cholesterol can lead to various heart diseases.

Are lentils high in fat?

No, lentils are not high in fat. Lentils are low in fat, containing around 1 gram of fat per half cup of cooked lentils, which is only 1% of the recommended daily value based on a standard 2000 calorie diet. This low-fat content may be beneficial for individuals trying to control their weight or manage certain health conditions.

Are lentils high in sugar?

No, lentils are not high in sugar. A half-cup of lentils contains only about 2 grams of sugar, which is naturally occurring, not added sugars. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of calories daily. The low sugar content makes lentils a suitable choice for individuals managing diabetes or those trying to reduce their sugar intake.

Are lentils high in magnesium?

Yes, lentils are a good source of magnesium. A half cup of cooked lentils provides around 45 milligrams, which is approximately 11% of the recommended daily value. Adequate intake of magnesium supports muscle and nerve function, heart health, bone strength, and can aid in controlling blood glucose levels and blood pressure.

Are lentils high in sodium?

No, lentils are not high in sodium. A half-cup serving of cooked lentils contains about 6 milligrams of sodium, which is less than 1% of the recommended daily value (DV) for sodium. For context, the daily recommended intake of sodium for an average adult is around 2,300 milligrams.

Are lentils low in potassium?

No, lentils are not low in potassium. In fact, they are a good source of this nutrient. A half-cup serving of lentils contains approximately 650 milligrams of potassium, which meets 14% of the recommended daily value (DV) for potassium. The daily recommended intake of potassium for an average adult is about 4,700 milligrams, so a serving of lentils can provide a significant portion of that requirement.

Are lentils high in calcium?

Lentils do contain calcium, but the quantity is not high. A half-cup serving of cooked lentils contains around 34 milligrams of calcium. The daily recommended intake for calcium for an average adult is around 1,000-1,200 milligrams, so lentils do not contribute substantially to that total (only about 3% of the recommended daily value).

Are lentils high in lysine?

Yes, lentils are a decent source of lysine, an essential amino acid. A half-cup serving of lentils provides roughly 1.7 grams of lysine. While there is no specific daily recommended intake for lysine, health experts commonly suggest a minimum intake of 1 gram per day for adults, so lentils can contribute a substantial amount to meeting this guidance.

Are lentils low oxalate?

No, lentils are not low in oxalate. They contain about 50-100 mg of oxalate per half-cup serving. Oxalates can contribute to the formation of kidney stones in susceptible individuals. The amount people are recommended to have each day varies given the individual’s current health status and needs, but for a standard diet, a normal level is around 200-300 mg/day.

Do lentils contain lectins?

Yes, lentils do contain lectins. Raw lentils have anywhere from 20 to 70 percent of their dry weight as lectins, a type of protein that can bind to cells in the body and potentially cause health issues. It’s important to note that cooking lentils can significantly reduce the amount of lectins they contain.

Are lentils high in uric acid?

Lentils contain moderate levels of purines, compounds that can be broken down into uric acid in the body. A half-cup serving of lentils contains up to 100 mg of purines. For those dealing with conditions like gout, doctors usually recommend a daily intake of less than 150 mg of purines from animal sources and 50-100mg from plant-based foods.

Are lentils high histamine?

Lentils are considered to be low in histamine. However, they may still cause a reaction in individuals who have histamine intolerance as the body’s inability to break down histamine properly can lead to an accumulation. The exact amount of histamines in food can vary greatly and is not typically measured, hence no specific quantity or recommended daily quantity can be provided.

Are lentils high in arginine?

Yes, lentils are a good source of the amino acid arginine. A half cup of cooked lentils has around 1.8 grams of arginine. While there’s no official Recommended Daily Allowance (RDA) for arginine because our bodies normally make enough, some studies suggest that people with certain health conditions may benefit from higher intakes.

Are lentils high in phosphorus?

Yes, lentils are high in phosphorus. Lentils are an excellent source of phosphorus. A half-cup of cooked lentils contains about 270 mg of phosphorus, which is about 22% of the daily value (DV) for adults as recommended by the USDA (1000 mg/day).

Are lentils high in estrogen?

No, lentils do not contain estrogen. They are a type of legume and do contain phytoestrogens, which are plant-derived substances with estrogenic activity. However, the effect of dietary phytoestrogens in human health is complex and currently not fully understood.

Are lentils high in Vitamin K?

No, lentils are not a good source of Vitamin K. A half cup of cooked lentils contains about 5 micrograms of Vitamin K which is only about 5% of the DV of Vitamin K for adults (120 micrograms/day).

Are lentils good for fertility?

Yes, lentils are quite beneficial for fertility health in both men and women. They are rich in nutrients that are essential for reproductive health such as folate and iron. A half cup of lentils contains about 460 mcg of folate (115% of the recommended Daily Value) which is vital for DNA production and prevents neural tube defects in overall pregnancies. Additionally, iron (which is present about 6.2 mg per cup- 35% of the recommended daily value) aids in maintaining a healthy menstrual cycle in women and sufficient sperm production in men. Do remember that nutritional needs may vary person to person, so it’s always a good idea to consult health professionals for individual advice.

Are lentils vegan?

Unquestionably, yes! Lentils are a plant-based food source and contain no animal products or by-products, making them a nutritional cornerstone for many vegan and vegetarian diets. In addition, they’re packed with protein (roughly 24 grams per half cup, which is 20% of the recommended daily value) and fiber (10 grams per half cup, which is 37% of the recommended daily value), which can help in satisfying hunger and aiding in digestion.

Are lentils kosher?

Yes, lentils are inherently kosher as they are a type of legume. However, if they are processed or packaged with non-kosher ingredients or equipment, it may affect their kosher status. Therefore, it is always safest to look for a reliable kosher certification (hechsher) on the packaging.

Do lentils increase testosterone?

There isn’t clear scientific data to directly link the consumption of lentils to an increase in testosterone levels. However, lentils do contain nutrients that contribute to overall health including Zinc (roughly 2.5 mg per cup, which is 23% of the RDV). Adequate zinc levels are important for men as they play a role in the production of testosterone. Every person’s body responds differently to foods, so it’s wise to consider your overall nutrition and lifestyle when looking at hormone health.

Are lentils Whole30 compliant?

No, lentils are not Whole30 compliant. The Whole30 diet eliminates all grains, legumes (including lentils), dairy, and sugar, focusing instead on vegetables, fruits, and high-quality proteins and fats.

Are lentils high in purines?

Yes, lentils do contain a moderate-to-high amount of purines. Raw lentils contain around 117 mg of purines per 100 g serving. This may require moderation in your diet if you suffer from gout or other health conditions influenced by purines intake. To put it into perspective, the National Institutes of Health (NIH) advise that moderately high purine foods contain anywhere between 100-400 mg of purines per 3.5 oz (100g). However, always consult your health-care provider for personalized advice.