Benefits of Lentils (and Complete Nutrition Facts)

Lentils are a nutritious bean that provides a rich source of protein and fiber.

These little beans are popular all over the world, and they are featured in many dishes because of their ability.

This article provides in-depth guidance on gram, its benefits, and its complete nutritional properties.

List box

What are lentils?

Benefits of gram

Complete nutrition facts

The difference between dry and canned gram

How to use gram.

What are lentils?

Lime on a wooden spoon.

Lentils are also called garbanzo beans, and they are beans belonging to the family Fabaceae (1).

The term 'legume' refers to any edible part of the Fabaceae plant.

Lentils are a rich source of dietary protein and carbohydrates, and provide a small amount of dietary fat.

Due to their use in many different recipes, perhaps hummus, especially gram, is a world famous food.

Ancient Turkish gram is believed to have entered the original human food chain. Interestingly, there is historical evidence of the use of gram in Turkey for thousands of years (2).

In recent times, global production of gram has reached 15 million metric tons in the year 2020. Among the major producers, India produced many times more quantity than other bean producing countries (3).

Behind soybeans and possibly peas, gram is one of the most productive bean crops (4).

Important point: Lentils are a popular bean that has been a part of human diet for thousands of years.

Benefits of gram

Depending on the different nutrients and compounds present in gram, they can have many benefits.

Here is a summary of some of their useful aspects.

1) Lentils are high in protein and fiber.

Lentils are one of the most protein rich fruits.

In this regard, 100 grams of dry gram contains 20.5 grams of protein (5).

About one gram (164 grams) of cooked gram provides 14.5 grams of protein (6).

This protein content makes gram one of the best plant-based protein options.

Note: Soybeans and lupine beans offer the most protein for anyone interested in the highest protein sources based on plants.

In addition, lentils provide plenty of fiber. One (cooked) cup serving provides 12.5 grams.

2) An unusual source of folate

Folate is an essential nutrient that plays a number of important roles in the human body. Importantly, folate is an important nutrient for a healthy pregnancy and prevents congenital defects of the brain and spinal cord, called neural tube defects (7).

In addition, folate is important for DNA synthesis and the process of methylation (8).

Because of its importance, poor folate status can increase the risk of many chronic diseases. Further, research supports the link between folate status and health outcomes.

A recent, comprehensive umbrella review of meta-analyzes on folate and health outcomes published in the journal Frontiers in Public Health (9).

After analyzing data from 133 meta-analyzes of observational studies and 154 meta-analyzes of RCTs, the researchers noted a relationship between high folate levels and a low risk of death for all reasons. In addition, there was a link between high lentils and reducing the risk of various chronic diseases.

Dry gram provides 557 mcg folate per 100 gm, which is equivalent to 139% of the recommended daily value.

Cooked weight, gram offers 282 mcg folate per cup (164 grams), equivalent to 71% of daily value

Important Tip: Lentils are one of the foods that are rich in folate.

3) Lentils provide a wide range of essential nutrients.

On a 100 gram basis, serving one cup (164 grams) of cooked gram contains the following vitamins and minerals (6, 10):

Manganese

Folate

Copper

Iron

Zinc

Phosphorus

Magnesium

Vitamin B6

چولین

Selenium

Potassium

As we can see from this list, gram serving will contribute a significant amount of beneficial nutrients to the average diet.

4) Can benefit heart health.

Numerous systematic studies and meta-analyzes of observational research have found a link between eating beans and a lower risk of heart disease.

In addition to the nutrients in beans, this potential benefit mechanism includes bioactive compounds found in fruits, such as bioactive peptides and polyphenols (14).

In particular, randomized controlled trials on lentils have shown that their use can reduce the risk of cardiovascular disease (15).

Forty-seven adults were included in this special study, divided into groups whose (closely matched) diet was included daily with one of them:

140 grams with canned and dried gram, bread and short bread made from 30% gram flour.

Whole wheat bread, high-fiber wheat breakfast cereals, and shortbread biscuits.

Participants took blood tests before and after the study.

After using these doses daily for five weeks, participants were given blood tests and then switched to the opposite diet for five weeks.

At the end of the study, the results showed that participants who ate lentils had 5.0% lower total cholesterol and 4.3% lower LDL cholesterol than wheat group (15).

High LDL (low density lipoprotein) cholesterol levels are associated with strong and persistently increased cardiovascular risk (16).

Thus, if lentils help lower LDL levels, they can help reduce cardiovascular risk.

Key Tip: Lentils can lower LDL cholesterol levels, thus reducing cardiovascular risk.

5) Lime is a versatile ingredient.

One of the most beneficial aspects of gram is that it is versatile and has many uses.

For example, we can use lentils to make dips, such as hummus, fry them in the oven, mix them in curry, and even soups and salads.

There are many ways to use lentils, and it seems that they always absorb the flavors of the foods they mix.

The gram used in various cuisines of the world is especially popular in Indian and Middle Eastern cuisines.

Complete nutrition facts

The following figure shows the absolute nutritional value for serving a standard cup (164-grams) of boiled gram.

All nutrition data is obtained from the USDA's Food Data Central Database

Lentils are a nutritious bean that provides a rich source of protein and fiber.

These little beans are popular all over the world, and they are featured in many dishes because of their ability.

This article provides in-depth guidance on gram, its benefits, and its complete nutritional properties.

List box

What are lentils?

Benefits of gram

Complete nutrition facts

The difference between dry and canned gram

How to use gram.

What are lentils?

Lime on a wooden spoon.

Lentils are also called garbanzo beans, and they are beans belonging to the family Fabaceae (1).

The term 'legume' refers to any edible part of the Fabaceae plant.

Lentils are a rich source of dietary protein and carbohydrates, and provide a small amount of dietary fat.

Due to their use in many different recipes, perhaps hummus, especially gram, is a world famous food.

Ancient Turkish gram is believed to have entered the original human food chain. Interestingly, there is historical evidence of the use of gram in Turkey for thousands of years (2).

In recent times, global production of gram has reached 15 million metric tons in the year 2020. Among the major producers, India produced many times more quantity than other bean producing countries (3).

Behind soybeans and possibly peas, gram is one of the most productive bean crops (4).

Important point: Lentils are a popular bean that has been a part of human diet for thousands of years.

Benefits of gram

Depending on the different nutrients and compounds present in gram, they can have many benefits.

Here is a summary of some of their useful aspects.

1) Lentils are high in protein and fiber.

Lentils are one of the most protein rich fruits.

In this regard, 100 grams of dry gram contains 20.5 grams of protein (5).

About one gram (164 grams) of cooked gram provides 14.5 grams of protein (6).

This protein content makes gram one of the best plant-based protein options.

Note: Soybeans and lupine beans offer the most protein for anyone interested in the highest protein sources based on plants.

In addition, lentils provide plenty of fiber. One (cooked) cup serving provides 12.5 grams.

2) An unusual source of folate

Folate is an essential nutrient that plays a number of important roles in the human body. Importantly, folate is an important nutrient for a healthy pregnancy and prevents congenital defects of the brain and spinal cord, called neural tube defects (7).

In addition, folate is important for DNA synthesis and the process of methylation (8).

Because of its importance, poor folate status can increase the risk of many chronic diseases. Further, research supports the link between folate status and health outcomes.

A recent, comprehensive umbrella review of meta-analyzes on folate and health outcomes published in the journal Frontiers in Public Health (9).

After analyzing data from 133 meta-analyzes of observational studies and 154 meta-analyzes of RCTs, the researchers noted a relationship between high folate levels and a low risk of death for all reasons. In addition, there was a link between high lentils and reducing the risk of various chronic diseases.

Dry gram provides 557 mcg folate per 100 gm, which is equivalent to 139% of the recommended daily value.

Cooked weight, gram offers 282 mcg folate per cup (164 grams), equivalent to 71% of daily value

Important Tip: Lentils are one of the foods that are rich in folate.

3) Lentils provide a wide range of essential nutrients.

On a 100 gram basis, serving one cup (164 grams) of cooked gram contains the following vitamins and minerals (6, 10):

Manganese

Folate

Copper

Iron

Zinc

Phosphorus

Magnesium

Vitamin B6

چولین

Selenium

Potassium

As we can see from this list, gram serving will contribute a significant amount of beneficial nutrients to the average diet.

4) Can benefit heart health.

Numerous systematic studies and meta-analyzes of observational research have found a link between eating beans and a lower risk of heart disease.

In addition to the nutrients in beans, this potential benefit mechanism includes bioactive compounds found in fruits, such as bioactive peptides and polyphenols (14).

In particular, randomized controlled trials on lentils have shown that their use can reduce the risk of cardiovascular disease (15).

Forty-seven adults were included in this special study, divided into groups whose (closely matched) diet was included daily with one of them:

140 grams with canned and dried gram, bread and short bread made from 30% gram flour.

Whole wheat bread, high-fiber wheat breakfast cereals, and shortbread biscuits.

Participants took blood tests before and after the study.

After using these doses daily for five weeks, participants were given blood tests and then switched to the opposite diet for five weeks.

At the end of the study, the results showed that participants who ate lentils had 5.0% lower total cholesterol and 4.3% lower LDL cholesterol than wheat group (15).

High LDL (low density lipoprotein) cholesterol levels are associated with strong and persistently increased cardiovascular risk (16).

Thus, if lentils help lower LDL levels, they can help reduce cardiovascular risk

Key Tip: Lentils can lower LDL cholesterol levels, thus reducing cardiovascular risk.

5) Lime is a versatile ingredient.

One of the most beneficial aspects of gram is that it is versatile and has many uses.

For example, we can use lentils to make dips, such as hummus, fry them in the oven, mix them in curry, and even soups and salads.

There are many ways to use lentils, and it seems that they always absorb the flavors of the foods they mix.

The gram used in various cuisines of the world is especially popular in Indian and Middle Eastern cuisines.

 Complete nutrition facts

The following figure shows the absolute nutritional value for serving a standard cup (164-grams) of boiled gram.

All nutrition data is obtained from the USDA's Food Data Central Database