Are you looking for a healthy and delicious protein source? Look no further than cooked lentils! With just 130 calories per 1 oz serving (dry, yield after cooking, with fat added), lentils pack a powerful nutritional punch.

In addition to being low in calories, cooked lentils are also high in fiber, protein, vitamins, and minerals. A serving of cooked lentils contains 11 grams of protein, 15 grams of carbohydrates, 8 grams of fiber, and a range of essential vitamins and minerals, including iron, magnesium, and folate.

In this article, we'll explore the nutritional benefits of cooked lentils, share tips for making them even healthier and more flavorful, and provide some delicious recipes to try.

Calories in Cooked Lentils

As mentioned in the introduction, a 1 oz serving of cooked lentils (dry, yield after cooking, with fat added) contains 130 calories. However, it's important to note that the calorie content can vary depending on how the lentils are prepared. For example, if you cook lentils without added fat, such as by simmering them in water, the calorie count will be lower. Conversely, if you cook lentils with a lot of added fat or oil, the calorie count will be higher.

Fat Content in Cooked Lentils

Cooked lentils are a low-fat food, with less than 1 gram of fat per 1 oz serving (dry, yield after cooking, with fat added). However, as with the calorie content, the fat content can vary depending on how the lentils are prepared. If you cook lentils with added fat, such as by frying them in oil, the fat content will be higher. To keep your lentils low in fat, try cooking them in water or broth with a variety of herbs and spices for flavor.

Carbohydrate Content in Cooked Lentils

A 1 oz serving of cooked lentils (dry, yield after cooking, with fat added) contains 15 grams of carbohydrates. However, unlike many other carbohydrate-rich foods, lentils are a low-glycemic food that won't cause your blood sugar to spike. In fact, lentils are a good source of fiber, which can help slow the absorption of carbohydrates and keep you feeling fuller for longer. To reap the most benefits from lentils, try pairing them with other high-fiber foods like vegetables and whole grains.

Protein Content in Cooked Lentils

With 11 grams of protein per 1 oz serving (dry, yield after cooking, with fat added), cooked lentils are a great source of plant-based protein. Vegetarians, vegans, and anyone looking to cut back on their meat consumption can benefit from incorporating lentils into their diet. Plus, unlike many animal-based proteins, lentils are low in saturated fat and cholesterol.

Fiber Content in Cooked Lentils

Cooked lentils are a great source of dietary fiber, with 8 grams of fiber per 1 oz serving (dry, yield after cooking, with fat added). Fiber is important for maintaining digestive health, promoting feelings of fullness, and regulating blood sugar levels. Studies have also suggested that a high-fiber diet can help prevent heart disease, cancer, and other chronic illnesses.

Vitamins and Minerals in Cooked Lentils

In addition to being a good source of protein and fiber, cooked lentils are also high in several essential vitamins and minerals. For example, a 1 oz serving (dry, yield after cooking, with fat added) of lentils provides:

• Iron: 6% of the recommended daily intake (RDI)
• Magnesium: 6% of the RDI
• Folate: 10% of the RDI

Lentils are also a good source of potassium, zinc, and several B vitamins.

Benefits of Consuming Cooked Lentils

There are many benefits to incorporating cooked lentils into your diet. For example, lentils:

• Are high in protein and fiber, which can help keep you feeling full and satisfied
• Are low in calories and fat, making them a great choice for weight loss and weight management
• Are a good source of plant-based protein, making them a great choice for vegetarians and vegans
• Contain several essential vitamins and minerals that are important for overall health and wellness

Tips to Make Cooked Lentils Healthier and More Flavorful

If you're looking to make your cooked lentils even healthier and more delicious, try these tips:

• Avoid cooking lentils with a lot of added fat, such as by frying them in oil or butter
• Use herbs, spices, and other flavorings to enhance the taste of your lentils
• Add lentils to soups, stews, or salads for a nutritious and satisfying meal
• Cook lentils with other healthy ingredients, such as vegetables and whole grains, to make them even more nutritious

Recipes with Cooked Lentils

Looking for some delicious recipes to try with your cooked lentils? Here are a few ideas to get you started:

• Lentil soup with vegetables
• Lentil and vegetable stir-fry
• Lentil and brown rice pilaf
• Lentil and quinoa salad

The possibilities are endless!

Comparing Cooked Lentils with Other Legumes

While lentils are a nutritional powerhouse, they're not the only legume out there. Here's how they stack up against some other popular legumes, such as chickpeas and black beans:

• Lentils are lower in calories than chickpeas and black beans
• Lentils are higher in fiber than chickpeas and black beans
• Chickpeas and black beans are higher in protein than lentils
• Lentils are lower in fat than chickpeas and black beans

Ultimately, all legumes are healthy choices that can provide a range of important nutrients for your body. Experiment with different types to find your favorites!