Lentils (Cooked) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories116

Total Fat0.4g

Saturated Fat0.1g

Total Carbs20.1g

Fiber7.9g

Sugars1.8g

Protein9.0g

Macro Breakdown

Protein9.0g (30%)

Carbs20.1g (67%)

Fat0.4g (3%)

Glycemic Impact

Glycemic Index	32 (Low)
Glycemic Load	5
Insulin Index	45

Health Scores (0-10)

8.5

Metabolic

8.0

Inflammation

7.0

Hormonal

9.0

Gut Health

6.5

Skin Health

7.0

Brain Health

6.0

Bone Health

6.0

Sleep

6.5

Exercise

8.5

Longevity

6.0

Detox

6.5

Immunity

7.5

Pral

8.5

Satiety

8.0

Nutrient Density

5.5

Bioavailability

7.5

Electrolyte

8.5

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	116.0 kcal	6% DV
Protein	9.0 g	18% DV
Total Fat	0.4 g	1% DV
Carbohydrate	20.1 g	7% DV
Fiber	7.9 g	28% DV
Calcium	19.0 mg	1% DV
Iron	3.3 mg	19% DV
Magnesium	36.0 mg	9% DV
Phosphorus	180.0 mg	14% DV
Potassium	369.0 mg	8% DV
Zinc	1.3 mg	12% DV
Folate	181.0 µg	45% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.081g
Threonine	0.323g
Isoleucine	0.390g
Leucine	0.654g
Lysine	0.630g
Methionine	0.077g
Phenylalanine	0.445g
Valine	0.458g
Arginine	0.697g
Histidine	0.254g

Compare Lentils (Cooked) With...

Tofu (Firm)
76 cal Black Beans (Cooked)
132 cal Chickpeas (Cooked)
139 cal

Health Condition Relevance

🩸

Anemia

iron, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🦠

Gut Health

fiber, zinc. Soluble fiber→SCFA (butyrate) fuels colonocytes. Polyphenols metabolize into anti-inflammatory compo.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (12% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (9% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Fiber → Estrogen, Insulin (28% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (reduce zinc, iron, calcium absorption 20-60%)

⚠️ Lectins (can irritate gut lining — destroyed by proper cooking)

⚠️ Protease inhibitors (reduce protein digestion — destroyed by cooking)

⚠️ Tannins (reduce iron absorption)

Mitigation: Soaking 12-24h reduces phytates 30-50%. Cooking destroys lectins and protease inhibitors. Fermentation (tempeh, miso) reduces all anti-nutrients. Sprouting increases nutrient bioavailability.

Benefits (fiber, protein, minerals) far outweigh anti-nutrient concerns for most people.

Frequently Asked Questions

How does Lentils (Cooked) support gut health?

Lentils (Cooked) contains 7.9g of fiber per 100g (28% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Lentils (Cooked) affect hormones?

Yes — Lentils (Cooked) is rich in fiber (28% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. zinc supports Testosterone and DHT production.

Is Lentils (Cooked) good for blood pressure?

Yes. Lentils (Cooked) provides 369mg of potassium per 100g (8% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Does Lentils (Cooked) contain anti-nutrients?

Phytates (reduce zinc, iron, calcium absorption 20-60%). Lectins (can irritate gut lining — destroyed by proper cooking). Soaking 12-24h reduces phytates 30-50%. Cooking destroys lectins and protease inhibitors. Fermentation (tempeh, miso) reduces all anti-nutrients. Sprouting increases nutrient bioavailability. Benefits (fiber, protein, minerals) far outweigh anti-nutrient concerns for most people.

How filling is Lentils (Cooked)?

Lentils (Cooked) has a satiety score of 8.5/10. The 7.9g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.