Lentils come in a variety of colors and are relatively quick and easy to prepare compared to other dried beans since they do not require soaking and cook in less time. Lentils supply a great source of vegetarian protein and iron as well as heart and digestive health friendly fiber. Lentils are making their way into raw food diets in sprouted form. When sprouted, lentils are a good source of the amino acids and an easily digested protein. Sprouted lentils contain B vitamins and iron.

Selection Process

Various lentils can be found prepackaged and in bulk bins. Look for ones free of moisture and are not cracked. Lentils are also available in cans if you are looking for a more convenient option. If going this route, purchase cans with no added salt.

Nutrition Facts

Serving Size: 1 tablespoon (12.0 g)

Amount Per Serving

Calories: 42.2

% Daily Value*

Total fat 0.1g 0.2%

Saturated Fat 0.0g 0.1%

Cholesterol 0.0mg 0.0%

Sodium 0.7mg 0.0%

Total Carbs 7.6g 2.5%

Dietary Fiber 1.3g 5.1%

Sugars 0.2g

Alcohol 0.0g

Protein 3.0g

Vitamin A 0.1% Vitamin C 0.9%
Calcium 0.4% Iron 4.3%
Vitamin D 0.0% Vitamin E 0.2%
Vitamin K 0.8% Thiamin 7.0%
Riboflavin 1.5% Niacin 1.6%
Vitamin B-6 3.2% Folate 14.4%
Vitamin B-12 0.0% Panto. acid 2.6%
Phosphorus 3.4% Magnesium 1.4%
Zinc 2.6% Selenium 0.0%
Copper 4.5% Manganese 8.4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.