Lentils (cooked) — 116 kcal

Lentils are the fastest-cooking legume — no soaking required — and pound for pound, they are one of the most nutrient-dense foods on the planet. At 116 kcal per 100 g (cooked), they deliver 9 g of protein, 20.1 g of carbohydrates, and a remarkable 7.9 g of fiber (about 32 % DV), with only 0.4 g of fat. The 1.8 g of sugar is minimal, and 69.6 g of water keeps cooked lentils tender. That protein-to-calorie ratio rivals many animal sources, and unlike most plant proteins, lentils are rich in lysine — the amino acid most grains lack — making lentils-with-rice one of the most efficient complete-protein combinations in any cuisine.

What's Inside

Folate is outstanding at 181 mcg per 100 g (about 45 % DV), making lentils among the best whole-food sources of this cell-division vitamin. Iron (3.33 mg, roughly 19 % DV) is the highest of the common legumes — essential for oxygen transport and especially important for vegetarians. Phosphorus (180 mg) and magnesium (36 mg) support bone mineralization and over 300 enzymatic reactions. Potassium (369 mg) helps regulate blood pressure. Zinc (1.27 mg) strengthens immune defenses. Manganese (0.494 mg) and copper (0.251 mg) activate metabolic and antioxidant enzymes. Thiamin (0.169 mg) and niacin (1.06 mg) support energy metabolism and DNA repair. Vitamin B6 (0.178 mg) aids neurotransmitter synthesis. Lentils also contain significant amounts of resistant starch, which behaves like fiber in the gut and has been shown to improve insulin sensitivity over time.

Getting It Right

Red lentils disintegrate in 15 to 20 minutes, making them perfect for soups, dal, and thickening stews. Green and brown lentils hold their shape after 25 to 30 minutes — ideal for salads and grain bowls. French (Puy) lentils are the firmest, staying intact even after 35 minutes, with a peppery, earthy flavor. Do not add salt or acid until the last 5 minutes of cooking — both toughen the skins and extend cook time. Cook in three parts water to one part lentils, then drain excess. Toss warm lentils with a vinaigrette — they absorb dressing better while hot, just like pasta. Pair with roasted vegetables, goat cheese, and a mustard-shallot dressing for a French bistro salad. Store cooked lentils in the fridge for up to five days or freeze in portions for instant meal prep.