A standard serving of 250 grams of cooked, boiled lentils contains approximately 285 calories. This figure can vary slightly depending on the specific type of lentil and any additional ingredients used during cooking. However, as a baseline, this demonstrates that lentils are a nutrient-dense food that provides substantial energy from carbohydrates and protein, with minimal fat.
Detailed Nutritional Profile for 250g Cooked Lentils
Beyond just calories, a 250g serving of cooked lentils is packed with a balanced profile of macronutrients and a host of important vitamins and minerals.
Macronutrient Breakdown
- Protein: Approximately 23 grams. This makes lentils an excellent plant-based protein source, crucial for muscle maintenance and repair.
- Carbohydrates: About 49 grams. A significant portion of these are complex carbohydrates, providing sustained energy.
- Dietary Fiber: Roughly 20 grams. This high fiber content is key to promoting digestive health and increasing feelings of fullness, which is beneficial for weight management.
- Fat: Just around 1 gram. Lentils are naturally very low in fat, with no saturated fat, contributing to their heart-healthy profile.
Key Vitamins and Minerals
In addition to the main macros, a 250g serving offers a wide range of micronutrients:
- Folate (Vitamin B9): With 452 mcg, this serving provides over 100% of the daily value. Folate is vital for red blood cell formation and overall heart health.
- Iron: Approximately 8 mg, representing 104% of the daily value. This is particularly beneficial for those following vegetarian or vegan diets who may be at higher risk for iron deficiency.
- Potassium: Around 923 mg, supporting healthy blood pressure levels.
- Magnesium: 90 mg, which plays a role in numerous bodily functions, including muscle and nerve function.
- Zinc: 3 mg, important for immune function.
Calorie Comparison: Different Types of Lentils
While the nutritional profile is generally consistent, slight variations exist between different types of lentils. The cooking method also plays a role in the final calorie count.
| Lentil Type | Serving (approx.) | Calories (approx.) | Notes |
|---|---|---|---|
| Brown/Green (cooked) | 250 grams | 285 | Retains shape well, good for salads and stews. |
| Red (cooked) | 250 grams | ~290 | Cooks faster and breaks down, ideal for soups and dals. |
| Puy (cooked) | 250 grams | ~143 | Lower calorie estimate from one source, possibly due to higher water content or specific brand preparation. |
Health Benefits of Incorporating Lentils
Eating lentils regularly provides numerous health benefits, making them a cornerstone of many nutritious diets.
Supporting Weight Management
The combination of high fiber and protein content is extremely effective for weight loss. Fiber and protein help you feel full for longer, reducing overall calorie intake by curbing cravings and overeating. Lentils also have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar, preventing the energy crashes that can lead to snacking.
Boosting Heart Health
Lentils can significantly contribute to a healthy heart. The soluble fiber helps lower LDL (“bad”) cholesterol levels by reducing its absorption in the gut. The high potassium content also helps manage blood pressure, and a study found that diets including lentils can lower overall cholesterol.
Improving Digestion
Both soluble and insoluble fiber in lentils support a healthy digestive system. The fiber adds bulk to your stool and acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome. This helps with regularity and can mitigate digestive issues.
The Impact of Cooking Method on Calories
The most calorie-efficient way to cook lentils is by simply boiling or simmering them in water or a vegetable broth, as the calories primarily come from the lentils themselves. However, adding extra ingredients can increase the calorie total significantly. For example, sautéing with a tablespoon of olive oil adds over 100 calories. Similarly, adding full-fat coconut milk to a lentil curry or a rich cheese to a lentil bake will increase the energy density of the final dish. For those monitoring calorie intake, it is best to be mindful of these additions.
Conclusion
In summary, 250 grams of cooked lentils provide a moderate 285 calories, making them a fantastic, low-fat source of protein, fiber, and essential minerals. Their nutritional density and high satiety factor make them an excellent food for weight management and overall health. The specific type of lentil and cooking method can slightly alter the final nutritional count, but the core benefits remain consistent across varieties. Whether you're making a hearty soup, a flavorful curry, or a simple salad, lentils are a versatile and healthy addition to your diet. For more detailed information on their numerous health benefits, consider consulting reliable sources like this article from the Cleveland Clinic.
