Lentils are a nutritional powerhouse, celebrated globally for their high fiber, iron, and, most notably, protein content. For anyone following a plant-based diet or simply aiming to increase their protein intake, selecting the right variety of lentil is key. While all types are beneficial, a closer look reveals that some colors offer a slight edge in protein density and other nutrients.
The Top Contenders: A Breakdown by Color
Yellow Lentils (Peeled Red Lentils)
Also known as Masoor Dal in many cuisines, yellow lentils are essentially hulled and split red lentils. They cook quickly and become very soft, making them perfect for creamy soups and purees. In their raw form, yellow lentils contain approximately 24.5 grams of protein per 100 grams, positioning them as one of the top protein contenders among common varieties.
Brown Lentils
Brown lentils are the most widely consumed type in North America and are known for their earthy flavor and versatility. They maintain their shape relatively well when cooked, making them an excellent choice for stews, salads, and veggie burgers. A 100-gram serving of raw brown lentils provides around 23 grams of protein.
Black Lentils (Beluga Lentils)
Referred to as beluga lentils due to their resemblance to caviar, these small, dark pulses have a rich, earthy flavor and hold their shape well when cooked. They are often hailed as the most nutritious variety, offering high levels of protein, plus calcium, potassium, and iron. Raw black lentils contain about 22.5 grams of protein per 100 grams, with some sources citing slightly different figures depending on the variety and preparation.
Red Lentils
Popular in Indian and Middle Eastern cooking, red lentils have a mild, slightly sweet, and nutty flavor. Their quick cooking time and tendency to break down into a soft mush make them ideal for creating creamy, thick dals and curries. Per 100 grams raw, red lentils contain around 22.5 grams of protein, a figure comparable to black lentils.
Green Lentils (Puy Lentils)
Green lentils, including the French green or Puy lentils, have a robust, earthy flavor and hold their shape well even after cooking, which makes them a great addition to salads and grain bowls. While still an excellent source of protein, they generally contain a bit less than other varieties, at about 20.5 grams per 100 grams raw.
The Protein King: A Lesser-Known Powerhouse
For those seriously tracking protein, a less common variety known as Horse Gram (Kulthi) offers an impressive protein count. With up to 30 grams of protein per 100 grams in its dry state, it outpaces the more common lentil types and is often used in traditional Indian cuisine.
A Comparison of Lentil Protein Content (per 100g raw)
| Lentil Type | Approximate Protein Content (per 100g raw) | Cooking Characteristics | Best For... |
|---|---|---|---|
| Yellow Lentils | 24.5 grams | Cooks quickly, softens significantly. | Creamy soups, dals, purees |
| Brown Lentils | 23.0 grams | Cooks fairly quickly, holds shape well. | Stews, salads, side dishes |
| Black Lentils (Beluga) | 22.5 grams | Cooks quickly, holds shape, retains firmness. | Salads, grain bowls, burgers |
| Red Lentils | 22.5 grams | Cooks quickly, breaks down easily. | Dals, curries, dips |
| Green Lentils (Puy) | 20.5 grams | Cooks longer, holds shape firmly. | Salads, side dishes, pilafs |
Factors Influencing Protein in Cooked Lentils
It's important to remember that nutritional information for raw lentils changes when cooked. As lentils absorb water, the protein content per 100-gram serving of cooked lentils will be lower. For example, while 100 grams of raw yellow lentils contain about 24.5g of protein, the same weight of cooked yellow lentils would contain significantly less due to the water content. However, the total protein per recipe remains the same. To maximize absorption of all amino acids, pair lentils with grains like rice, which creates a complete protein.
Maximizing Lentil Protein Intake
To make the most of lentils as a protein source, consider these strategies:
- Combine with Grains: Pair lentils with a grain like rice, quinoa, or wheat to create a complete protein profile, ensuring you get all essential amino acids.
- Soak and Sprout: Soaking or sprouting lentils can increase the bioavailability of nutrients, including protein, making them easier for the body to absorb.
- Cook with Vitamin C: Adding a vitamin C-rich ingredient, such as tomatoes or a squeeze of lemon juice, can help enhance your body's absorption of the iron found in lentils.
- Use in Diverse Recipes: Incorporate lentils into various dishes to ensure a consistent intake. They are versatile enough for soups, salads, burgers, and even flour for baking.
For more information on lentil varieties and uses, visit Plant-Based on a Budget.
Conclusion
While black and red lentils are often praised for their protein, yellow lentils (derived from split and skinned red lentils) surprisingly contain a slightly higher protein concentration in their raw form. However, the differences are often minimal. Ultimately, all lentils are an excellent, high-protein legume, and the best choice depends on your culinary application and texture preferences. By understanding these slight variations, you can make informed decisions to best meet your dietary needs.
