Red lentils

Protein, fat and carbs per 100 g

Protein

23.9 g

Fat

2.2 g

Carbs

63.1 g

Fiber

10.8 g

Sugar

2 g

How cooking changes it

Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.

What to pair it with

• Don’t eat raw

  Raw or only soaked legumes contain lectins; raw red kidney beans cause food poisoning. Soak, then boil for at least 10 minutes.

  Source: PMID 7407532, PMID 15743020

• Tea, coffee and milk — separately

  This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.

  Source: PMID 11029010, PMID 20200263, PMID 1984335

• Add vitamin C

  Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.

  Source: PMID 2507689, PMID 20200263

• Meat or fish helps

  Meat and fish proteins at the same meal boost plant iron absorption.

  Source: PMID 17056805

Vitamins and minerals per 100 g

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

Similar foods

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Split peas
• White beans
• Pinto beans
• Mung beans