๐ Full nutrition facts โ per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 230 kcal | 12% | |
| Carbohydrates | 39.9g | 13% | |
| Dietary fibre | 15.6g | 56% | |
| Sugars | 3.6g | โ | |
| Glycaemic Index (GI) | 32 โ Low | โ | |
| Protein | 17.9g | 36% | |
| Folate | 479ยตg | 120% | |
| Iron | 6.6mg | 37% | |
| Manganese | 1.4mg | 72% | |
| Potassium | 677mg | 14% | |
| Phosphorus | 281mg | 28% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
๐ Glycaemic index (GI)
๐ Key vitamins & minerals
โ Health benefits
Lentils provide 479ยตg of folate per 100g dry โ 120% of daily needs. Folate (vitamin B9) is essential for neural tube development in the first trimester. Lentils are the richest practical dietary source of folate available, surpassing spinach, broccoli and most supplements in food-form bioavailability.
At GI 32, lentils are among the lowest glycaemic foods in existence. The dense fibre-protein matrix virtually eliminates blood sugar spikes. Clinical trials show lentil consumption improves HbA1c and fasting glucose in type 2 diabetics more effectively than most other carbohydrate sources.
Lentils provide 17.9g of protein per 100g dry โ more than double the protein of most whole grains and comparable to some meat. Combined with rice (which has complementary amino acids), lentils form a complete protein โ the basis of traditional dal-rice meals eaten by billions globally.
Lentils' soluble fibre binds bile acids (made from cholesterol) in the intestine, reducing LDL cholesterol reabsorption. Population studies consistently show legume consumption โ including lentils โ is one of the strongest dietary predictors of cardiovascular disease risk reduction.
โ ๏ธ Who should limit or avoid
Lentils contain oligosaccharides (raffinose, stachyose) that humans cannot digest โ these are fermented by colon bacteria, producing gas. This is normal and actually indicates healthy prebiotic activity. Soaking, rinsing and cooking lentils thoroughly significantly reduces gas-producing compounds. Red split lentils cause the least gas of all varieties.
Lentils are very high in potassium (677mg/100g) and phosphorus (281mg/100g). People with advanced kidney disease on restricted mineral diets should consult their dietitian before eating lentils regularly.
Lentil iron is non-haem (plant-based) with lower bioavailability than meat iron. Eating lentils with vitamin C-rich foods (tomato, lemon juice, capsicum) dramatically increases iron absorption. Avoid tea or coffee within 1 hour of eating lentils as tannins reduce non-haem iron absorption.
Lentils are moderate-to-high FODMAP due to their oligosaccharide content. People with IBS should start with small portions of well-cooked, rinsed canned lentils (which are lower FODMAP than dry-cooked). Red split lentils in small amounts (60g cooked) are the most FODMAP-friendly variety.
๐ฌ Possible side effects
The most common and expected effect. Intensity varies greatly between individuals and improves significantly with regular consumption as gut bacteria adapt. Thorough cooking, soaking and using asafoetida (hing) in cooking all reduce the effect.
Raw lentils contain lectins that can cause nausea and vomiting. Always cook lentils thoroughly โ boiling destroys lectins completely within 10 minutes. Never eat raw or sprouted lentils in large quantities.
๐ How to buy lentils
Red split lentils cook fastest (15โ20 min, no soaking), break down to a smooth texture โ best for soups, dals and purees. Green/brown lentils hold their shape after cooking (30โ40 min) โ best for salads, sides and stews. French lentils (small, dark green) have the firmest texture, nutty flavour and highest polyphenol content โ best for salads.
Dry lentils can contain small stones and grit from harvesting. Always spread them on a flat surface or rinse in a wide bowl before cooking โ feel with your fingers for any hard pieces. This is especially important with bulk-bin lentils.
Old lentils (stored more than 2 years) take much longer to cook and may never fully soften. Check the best-before date. If lentils are taking over 60 minutes to cook despite soaking, they are too old. Buy from stores with high stock turnover.
๐ง Storage tips & shelf life
Dry lentils are one of the longest shelf-life whole foods available. Store in a sealed glass jar or airtight container away from moisture. Older lentils will take longer to cook. Check that moisture hasn't entered โ any clumping or smell indicates moisture damage.
Cooked lentils keep well in the fridge. Store with a little of the cooking liquid to prevent drying. They can be added cold to salads or reheated in 2 minutes. Cooked lentils are ideal for meal prep โ cook a large batch on Sunday.
Cooked lentils freeze exceptionally well with minimal quality loss. Freeze in 200g portions โ perfect for adding to soups, stews or curries from frozen. Thaw overnight in fridge or add directly to hot dishes from frozen.
๐ About lentils โ complete guide
Lentils are arguably the single most nutritionally significant food that most Australians eat too little of. The statistics are remarkable: 120% of daily folate, 56% of daily fibre, 36% of daily protein, 37% of daily iron, 72% of daily manganese โ all per 100g of a food that costs approximately $4โ6 per kilogram. No other food in the Australian grocery store delivers this combination of clinical nutrition at this price point. The Global Burden of Disease Study consistently identifies low legume intake as one of the leading dietary risk factors for preventable death globally.
The cultural underutilisation of lentils in Australian cooking reflects the broader Western food culture rather than any nutritional shortcoming. Traditional cuisines built on lentils โ Indian (dal), Middle Eastern (mujaddara, red lentil soup), Ethiopian (misir wot), Turkish (mercimek รงorbasฤฑ) โ consistently show better cardiovascular health outcomes in populations that eat them regularly. The practical solution for Australian home cooks is integration rather than substitution: adding red split lentils to bolognese, soups and casseroles where they effectively disappear texturally while massively boosting nutritional density.