Legume
Lentils
Humble little legumes rich in plant protein, iron, and fiber — sustaining, affordable food that steadies blood sugar and feeds the blood.
📊 How it ranks (our editor score) — 91/100Tap to see the breakdown
🌱 What it is
Lentils are small, flat seeds from the bean family. Unlike most dried beans, they cook in about 20 minutes and do not need soaking, which makes them an easy, filling meal base.
✨ Why it's good for you
- A great source of plant protein for steady energy
- High in fiber that supports comfortable digestion
- Provide iron and other minerals that help fight tiredness
🥗 Nutrition
Per 1 cup cooked (198g) · about 230 calories
- Protein 18g
- Fiber 16g
- Folate 90% DV
- Iron 37% DV
Source: USDA FoodData Central
🥄 How to use it
Simmer dried lentils into soups, stews, or dal, or toss cooked lentils into salads. Pair with a vitaminA natural substance your body needs in small amounts to stay healthy, like vitamin C or D. More →-C food to help your body absorb their iron.
How much: A cooked half-cup to one cup serving several times a week brings steady protein, iron, and fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More →. No soaking is needed — most lentils cook in 20 to 30 minutes.
Show full details & how to prepare it
Lentils are one of the oldest and most economical foods on earth, and few foods give back so much for so little. They are roughly a quarter protein, making them a fine plant-basedEating mostly or only foods that come from plants — fruits, vegetables, beans, grains, nuts, and seeds. More → way to build and repair the body, and they carry plant iron and folate that nourish the blood.
Their soluble fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → slows digestionHow your body breaks food down into pieces small enough to use for energy. More →, which steadies blood sugar after meals and helps gently lower cholesterol over time. Pairing lentils with a vitaminA natural substance your body needs in small amounts to stay healthy, like vitamin C or D. More →-C food — tomatoes, peppers, a squeeze of lemon — markedly improves how much of their iron the body can use.
Ways to prepare it
⚠️ Cautions
- Their fiber can cause gas at first; increase your portions slowly and drink plenty of water.
- Lentils are high in purines, so those with gout should eat moderate portions.
📚 What others say
- A protein-, iron-, and fiber-rich legume
- A staple plant-based whole food
Learn more
🕊️ A word of encouragement
The plainest provisions, faithfully used, sustain us best. There is quiet dignity in simple, wholesome food.
💬 Ask Remy about Lentils
📚 Resource confidence
Based on mentions in health references
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