🍛 Iron in Lentils Calculator
Calculate iron content by lentil type, serving size, and number of servings
| Lentil Type | ½ Cup (99g) | 1 Cup (198g) | 1½ Cups (297g) |
|---|---|---|---|
| Green Lentils Cooked | 3.3mg | 6.6mg | 9.9mg |
| Brown Lentils Cooked | 3.3mg | 6.6mg | 9.9mg |
| Red Lentils Cooked | 3.3mg | 6.6mg | 9.9mg |
| Black (Beluga) Cooked | 3.1mg | 6.2mg | 9.3mg |
| French (Puy) Cooked | 3.25mg | 6.5mg | 9.75mg |
| Yellow Lentils Cooked | 3.3mg | 6.6mg | 9.9mg |
| Canned Lentils | 2.1mg | 4.2mg | 6.3mg |
| Dry Lentils (¼ cup raw) | — | — | — |
| Food | Iron | Calories | Notes |
|---|---|---|---|
| Green Lentils | 6.6mg | 230 | Non-heme, high protein |
| Chickpeas | 4.7mg | 269 | Also rich in manganese |
| Black Beans | 3.6mg | 227 | Good fiber source |
| Kidney Beans | 3.9mg | 225 | High in folate |
| Soybeans | 8.8mg | 298 | Highest iron legume |
| Spinach (cooked) | 6.4mg | 41 | Low calorie iron source |
| Beef (3 oz) | 2.6mg | 213 | Heme iron, better absorbed |
| Tofu (firm, ½ cup) | 3.4mg | 88 | Calcium-set has more iron |
lentils are a cheap source of protein that one can easily include in almost every food. Those little vegetables have a gentle yet nice taste and go well with many kinds of dishes. They appear in several colors and sizes, from yellow and red to green, brown or almost black.
The shape of their seeds, similar to a lens, gives them the scientific name Lens culinaris.
Lentils: Healthy and Easy to Cook
lentils belong to the most ancient foods of the world. One first grew them in the Middle East 8000 years ago. Later they spread west from there.
They are a kind of vegetables from West Asia and North America, and they rank among the earliest tamed crops.
The main reason for the big fame of lentils is their rich nutrition. They are rich in protein, fibers, iron, folate and zinc. Besides that, they carry choline, which matters for the brain growth of babies.
Half a cup of cooked lentils delivers 12 grams of protein. The same serving provides 32 percent of the daily fiber need. When one mixes them with whole grains, lentils give protein of same quality as that in meat.
The non-heme iron from lentils absorbs well when one eats it together with vitamin C-carrying foods.
Cooking lentils is very easy. Unlike most dried beans, they do not need prior soaking. Wash one cup of lentils with cold water, mix with two and half to three cups of water, heat until boiling, then lower to cook on low heat and leave to cook without cover for 20 to 25 minutes, until they soften.
They are good for starting too learn cooking vegetables.
Cooked red lentils fall apart. This happens because red lentils come from green or brown, but one removed their bark and split them, so that they lack the protection and easily collapse. The other kinds keep their shape more well, but need a bit more time to cook.
French green lentils keep their shape very well and need almost 45 minutes to a whole hour.
lentils cook well in slow cookers, blended for dips, formed in patties or mixed in salads based on grains. One can also sprout them for fun. Even in soup one mixes lentils to hide the texture.
Protein-rich lentils form the secret ingredient for tasty veggie burgers. Combined with brown rice, lentils deliver all needed amino acids as in meat or soy beans.
One thing that one must mind is that a sudden extra of fibers can cause bloating or gas. Fast soaking of lentils with often changed water helps against stomach troubles. Also strong boiling works; boil for two minutes, leave to stand one hour, wash well, then cook normally.
Cooked lentils one keeps in small tins, because mold can appear already after one day. Around a third of a cup of driedlentils gives a good single serving, and all kinds last well in the refrigerator.
