A bowl of boiled lentils (around 200 grams) carries about 230 calories; this figure barely changes between lentil types (red, green, brown), since they all share a similar nutritional makeup.
Where do lentils' calories come from?
Most of boiled lentils' calories come from carbohydrate, with a significant share from plant protein; fat content is close to negligible. That makeup makes lentils an important protein source in plant-based diets.
Dried lentils roughly double in weight once boiled in water, so a bowl of boiled lentils has a lower calorie count than the same weight of dried lentils would suggest — really, what's been added is just water.
Is there a difference between lentil soup and boiled lentils?
Lentil soup carries noticeably more calories than plain boiled lentils, because of the butter, flour and sometimes cream stirred in; a bowl of lentil soup can carry one and a half to two times the calories of the same volume of plain boiled lentils. Plain boiled lentils, eaten in salads or pilafs without added fat, stay at their lowest-calorie form.
A lentil salad made with olive oil and lemon is lower in calories than soup, though that gap can narrow depending on how much oil is used.
What's lentils' place in a diet?
Lentils are rich in plant protein, fibre, iron and folate; combined with their low fat content, this nutrient density makes them a food frequently reached for in vegetarian and vegan diets. Their high fibre content also helps blood sugar rise more slowly.
Lentils' filling nature means a portion delays hunger for a long stretch despite being low in calories, which makes them a practical choice for anyone watching their weight.
Is there a nutritional difference between lentil types?
Red lentils digest a bit faster than other types, since they're hulled and finer, which makes them a better fit for anyone with sensitive digestion. Green and brown lentils keep their skin, so they carry a bit more fibre, though the calorie difference between types is very small.
Sprouted lentils are also eaten in some kitchens; the sprouting process can boost some of lentils' vitamin content, while the calorie count stays close to the boiled version.
What should you keep in mind when counting calories?
When counting lentils' calories, any oil, butter or sautéed onion added to the cooking water must be factored in; there's a real calorie gap between plain boiling and a sautéed preparation. Bowl size also varies from person to person, so using a scale gives the most reliable result for precise tracking.
Frozen boiled lentils are also sold; once thawed their calorie count is almost identical to freshly boiled lentils, though the texture can end up a touch softer.
A wedge of lemon served alongside lentils adds virtually no calories, while providing vitamin C that helps the body absorb iron better.
Attention Reader
This content is for information only and is not a substitute for medical advice. Consult your doctor before making any decision about your health.
Comments (2)
Mercimeğin bu kadar düşük kalorili sayılması bana yanıltıcı geliyor, çünkü çoğu kişi yanına ekmek ve pilav da ekliyor, tek başına rakam gerçek öğün kalorisini yansıtmıyor.
Mercimek diyeti yapanların bahsettiği kadar doyurucu mu gerçekten, bir kase mercimek öğün arası acıkmayı ne kadar süre erteliyor?