For centuries, lentils have been a beloved legume enjoyed in various cultures worldwide, and they continue to be a staple food item.
They are an excellent source of protein, fiber, vitamins, and minerals, making them a perfect addition to any diet.
For fitness enthusiasts looking to boost their protein intake, lentils offer an easy and affordable way to do so, without having to rely on animal-based protein sources.
Whether you follow a vegetarian, vegan, or flexitarian diet, lentils are a versatile and tasty ingredient that can be used in a variety of dishes, from soups and stews to salads and curries.
Let’s dive into the nutritional benefits of lentils without any further delay.
Are Lentils Carbs or Protein?
Lentils contain both carbs and proteins. One cup of lentils cooked without adding any extra fat delivers around 40 grams of carbs and 18 grams of proteins.
It’s worth noting that the protein content of lentils varies slightly depending on the type of lentil. For example, brown lentils typically contain slightly less protein than green or black lentils.
Black lentils deliver the highest amount of protein. In a serving of 100 grams, they provide as much as 25.71 grams of protein!
Note: When it comes to protein, soybeans have a higher protein content than lentils. One cup of cooked soybeans, which is equivalent to around 172 grams, contains approximately 29 grams of protein and 15 grams of carbohydrates.
This testifies that lentils are an excellent source of plant-based protein as they are rich in eight of the essential amino acids, making themselves a complete protein source. This makes them a great option for people who follow a vegetarian or vegan diet.
In addition to protein and carbohydrates, lentils are also a good source of vitamins and minerals, including iron, potassium, and folate. Furthermore, their low fat and calorie content make them ideal for fitness enthusiasts.
If you are a fitness enthusiast looking to bulk up your body, lentils can be an excellent addition to your diet. Lentils are a great source of plant-based protein, which can boost building and repairing muscle tissue.
On the contrary, if you are looking to cut down on carbs, you can still continue to include lentils in your diet while reducing your carb intake from other sources.
Are Lentils High in Protein?
Yes, lentils are high in protein, especially for vegetarians and vegans who may rely on plant-based protein sources in their diet.
In general, 100 grams of cooked lentils contains approximately 9 grams of protein, which is roughly equivalent to the protein content of an egg. Lentils are also rich in other nutrients like fiber, iron, and folate.
Compared to other vegetable sources of protein, lentils are one of the best sources. For example, 100 grams of cooked chickpeas contains approximately 8 grams of protein, and the same amount of cooked black beans contains around 7.6 grams of protein.
However, it’s worth noting that some vegetable sources of protein may not contain all of the essential amino acids that our bodies need to function properly, so it’s important to eat a variety of protein sources to ensure we’re getting all of the nutrients we need.
Lentils, on the other hand, contain eight out of the nine types of amino acids necessary for your body.
They are a nutritious and relatively high-protein food, and they can be a good addition to a balanced and healthy diet.
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Do Lentils Have More Protein Than Meat?
A 100-gram serving of cooked beef contains approximately 26 grams of protein, while a 100-gram serving of cooked lentils contains approximately 9 grams of protein.
This means that meat, particularly red meat, can provide a higher amount of protein per serving than lentils. However , when combined with whole grains, lentils provide the same quality protein as meat!
Additionally, lentils are a valuable source of plant-based protein, as they are a complete protein source. Other than methionine, they are rich in eight out of the nine essential amino acids our body needs.
In fact, a 100 gram serving of cooked black lentils provides 25.71 grams of protein, making them an excellent choice for those looking to increase their protein intake.
With such a high protein content, lentils can provide sustained energy throughout the day. Therefore, lentils can be an excellent addition to a healthy, balanced diet.
The Bottom Line
Lentils are an excellent source of protein, carbohydrates, and fiber, and they provide a range of important nutrients that our bodies need to function properly.
Compared to other vegetable sources of protein like beans, chickpeas, lentils are one of the best, providing around 9 grams of protein per 100 grams of cooked lentils.
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When compared to non-vegetarian protein sources like meat, lentils have a lower calorie count and are significantly lower in saturated fat, making them a healthier choice.
For bodybuilders, lentils are an ideal food to incorporate into their diet. Lentils are not only rich in protein, but they are also high in fiber and carbohydrates, making them an excellent source of sustained energy.
Lentils can be prepared in a variety of ways, making them a versatile and delicious addition to any meal.