Know what’s on your plate
Red lentils
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 101 kcal —
- Protein 7.6 g 15%
- Carbohydrate 16 g 6%
- Fat 0.4 g 1%
- Fibre 1.9 g 7%
- Sugars 0.8 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1.7 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg 1%
- Vitamin K 1.7 µg 1%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 0.4 mg 3%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 5 µg 1%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 16 mg 1%
- Iron 2.4 mg 13%
- Magnesium 26 mg 6%
- Phosphorus 100 mg 8%
- Potassium 220 mg 5%
- Zinc 1 mg 9%
- Copper 0.19 mg 21%
- Selenium 2 µg 4%
Similar foods
- Red lentil soupwith coriander91 kcal / 100 g
- Pink or red lentildried328 kcal / 100 g
- Red lentil curryred/masoor dahl, with vegetable oil, homemade173 kcal / 100 g
- Red split lentilsdried, raw311 kcal / 100 g
- Red mature lentilboiled113 kcal / 100 g
- Lentilsboiled331 kcal / 100 g
- Lentil soup71 kcal / 100 g
- Whole lentilscooked (without addition of fat and salt)111 kcal / 100 g
- Green/brown lentilsdried312 kcal / 100 g
- Split lentilscooked (without addition of fat and salt)131 kcal / 100 g
Questions about Red lentils
How long do red lentils take to cook?
Rinse them, then simmer in plenty of water for about 10–15 minutes; they soften quickly and often break down into a thick, smooth texture. Add acidic ingredients such as tomatoes after they have softened, as these can slow cooking.
Do you need to soak red lentils before cooking?
No—red lentils are usually split and hulled, so they cook quickly without soaking. Rinse them in a sieve under cold water to remove dust or fragments.
What can you make with red lentils?
They are well suited to dal, lentil soup and thick curries because they soften and help thicken the dish. Add them to the pot with stock or water and spices; stir occasionally so they do not catch as they break down.
Can you use red lentils instead of green or brown lentils?
You can, but expect a softer result: red lentils usually collapse, while green and brown lentils tend to hold their shape. Use red lentils for soups, purées and dals, rather than salads where you want distinct lentils.
How should you store dried and cooked red lentils?
Keep dried lentils in a tightly sealed container in a cool, dry cupboard. Refrigerate cooked lentils in a covered container and use within three to four days, or freeze them for longer storage.
Are red lentils a good source of protein?
They provide 7.6 g of protein per 100 g and count as a source of protein. Pair them with rice, bread or vegetables for a filling meal.
Why do red lentils turn mushy when cooked?
Most red lentils are split and have had their skins removed, so they soften faster and are less likely to keep their shape than whole lentils. For a less mushy texture, check them after 8–10 minutes and drain as soon as they are tender.
Source: Fineli (Finland) 31225 · per 100 g · carbohydrate per EU label, fibre excluded
