Know what’s on your plate
Red split lentils
Calories & nutrition facts
dried, raw
Nutrition facts
Per 100 g% DV- Calories 311 kcal —
- Protein 26 g 51%
- Carbohydrate 51 g 19%
- Fat 1.8 g 2%
- Saturated fat 0.3 g 1%
- Fibre 17 g 62%
- Sugars 1.3 g —
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 1.1 mg 7%
- Thiamin (B1) 0.57 mg 48%
- Riboflavin (B2) 0.16 mg 12%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 1.3 mg 26%
- Vitamin B6 0.32 mg 19%
- Biotin (B7) 2.8 µg 9%
- Folate (B9) 164 µg 41%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 33 mg 3%
- Iron 7 mg 39%
- Magnesium 59 mg 14%
- Phosphorus 349 mg 28%
- Potassium 717 mg 15%
- Zinc 3.3 mg 30%
- Copper 0.72 mg 80%
- Manganese 1.3 mg 58%
- Selenium 34 µg 62%
- Iodine 6 µg 4%
Similar foods
- Red lentilsdried, raw327 kcal / 100 g
- Pink or red lentilraw358 kcal / 100 g
- Split lentilsdried325 kcal / 100 g
- Red hulled dry lentil326 kcal / 100 g
- Lentilsboiled331 kcal / 100 g
- Mature lentil seedsdry352 kcal / 100 g
- Whole lentilsdried313 kcal / 100 g
- Green and brown whole lentildried, raw297 kcal / 100 g
- Brown lentilsdried, raw324 kcal / 100 g
- Sprouted lentilsraw123 kcal / 100 g
Questions about Red split lentils
Do you need to soak red split lentils before cooking?
No. Rinse them in a sieve under cold water, picking out any grit; unlike whole lentils, they cook quickly without soaking.
How long do red split lentils take to cook?
Simmer them in plenty of water for about 10–15 minutes, then check that they are tender. They soften into a thick, creamy texture, so start checking early if you want them to hold their shape.
How do you stop red split lentils sticking to the pan?
Use a heavy-based saucepan, add plenty of water and stir often, especially as the lentils thicken. Keep the heat low once they reach a simmer; add a splash of hot water if the pan starts to catch.
Can you cook red split lentils in a pressure cooker?
Yes. Rinse them, add about three parts water to one part lentils, and cook at high pressure for around 3 minutes; let the pressure release naturally for 10 minutes before opening. They will be very soft, so use a shorter cook for a less broken-down texture.
What dishes can you make with red split lentils?
They are especially good in dal, lentil soup and spiced stews, where their quick-cooking, creamy texture thickens the dish. Add acidic ingredients such as tomatoes or lemon near the end, as they can slow softening.
Can you use red split lentils instead of red lentils?
Usually, yes: the names often refer to the same quick-cooking, hulled lentils that split in half. If a recipe means whole red lentils, red split lentils will cook faster and break down more.
How should you store red split lentils?
Keep them dry in an airtight container in a cool, dark cupboard, away from steam and strong smells. Once cooked, refrigerate them in a covered container and use within 3–4 days.
Are red split lentils a good source of fibre and protein?
Yes. A 100 g portion provides 17 g of fibre and 26 g of protein, and red split lentils are also high in iron, copper, selenium and zinc.
Source: CoFID (UK) 13-657 · per 100 g · carbohydrate per EU label, fibre excluded
