Lentil characteristics
- Source of antioxidants
- Reduces the risk of cardiovascular disease
- Rich in fibre
- Rich in iron
- Source of zinc
Nutritional and caloric values of lentils
For 100g cooked lentils:
- Energy: 127 calories
- Water: 64.8g
- Protein: 10.1g
- Carbohydrates: 16.2g
- Lipids: 0.58g
- Sugars: 0.2g
- Starch: 15.8g
- Fibre: 8.45g
- Calcium: 39.5mg
- Chloride: 17mg
- Copper: 0.25mg
- Iron: 2.45mg
- Iodine (µg/100g): < 20 mcg
- Magnesium: 34 mg
- Manganese: 0.44mg
- Phosphorus: 160mg
- Potassium: 215mg
- Selenium (µg/100g): < 20 mcg
- Sodium: 5.8mg
- Zinc: 1.25mg
- Beta-carotene (µg/100g): 16.8mcg
- Vitamin D (µg/100g) < 0.25 mcg
- Vitamin E: 0.53mg
- Vitamin K1 (µg/100g) 2.65 mcg
- Vitamin C: <0.5mg
- Vitamin B1 or thiamine 0.094mg
- Vitamin B2 or riboflavin: 0.022mg
- Vitamin B3 or PP or niacin: 0.52 mg
- Vitamin B5 or pantothenic acid: 0.24mg
- Vitamin B6: 0.11mg
- Vitamin B9 or total folate (µg/100g) 50.5 mcg
Lentils are rich in starch, which explains their energy content (127 calories/100g). They are also rich in vegetable protein and very high in fibre.
Benefits of lentils: why eat them?
- Antioxidants to help prevent certain cancers
- Very high fibre content
- A source of phosphorus, magnesium and potassium
- A reservoir of iron... but vegetable
- Very good source of selenium
- Significant amounts of B group vitamins (B2, B3 and B9)
Choosing the right lentils
There are different types of lentils, which are listed according to their colour:
- Green lentil: The most widely grown in Europe and North America, in three categories: large, medium and small; their skin is thin but does not burst when cooked.
- Blond lentil: The most common and one of the largest, grown in Argentina, Canada, Chile, the United States and Turkey.
- Brown lentil: Mostly used in tinned form
- Coral or pink lentil: Grown in India, the Middle East and North Africa, it has a slightly peppery flavour.
- Red lentil: This is a rather rare variety. In France it is only grown in Champagne and is called "lentillon", Canada is also a producer.
- Black Beluga Lentil: Smooth, round and black (hence the name), comes from Canada.
The lentil should be smooth, whole, with a shiny skin and a light colour. It should not start to sprout.