Lentil, sprouted, fresh

View in Nutrition Calculator

• Nutrition value per 100 g 1 Cup All links open in new tab
• Proteins and Amino Acids 8.96 g
  • Threonine 0.328 g
  • Isoleucine 0.326 g
  • Leucine 0.628 g
  • Lysine 0.712 g
  • Methionine 0.105 g
  • Cystine 0.334 g
  • Phenylalanine 0.442 g
  • Tyrosine 0.252 g
  • Valine 0.399 g
  • Arginine 0.611 g
  • Histidine 0.257 g
  • Alanine 0.356 g
  • Aspartic acid 1.433 g
  • Glutamic acid 1.258 g
  • Glycine 0.319 g
  • Proline 0.356 g
  • Serine 0.495 g
• Carbohydrates (By Difference) 22.14 g
• Ash (Minerals) 1 g
  • Calcium, Ca 25 mg
  • Iron, Fe 3.21 mg
  • Magnesium, Mg 37 mg
  • Phosphorus, P 173 mg
  • Potassium, K 322 mg
  • Sodium, Na 11 mg
  • Zinc, Zn 1.51 mg
  • Copper, Cu 0.352 mg
  • Manganese, Mn 0.506 mg
  • Selenium, Se 0.6 µg
• Vitamins 18.854 mg*
  • Vitamin A (total, IU) 45 iu
  • Vitamin A (total, RAE) 2 µg
    • Vitamin A1 (retinol) 0 µg
  • Vitamin D, total, IU 0 iu
  • Vitamin D, total (D2 + D3) 0 µg
  • Vitamin C (ascorbic acid) 16.5 mg
  • Vitamin B1 (thiamin) 0.228 mg
  • Vitamin B2 (riboflavin) 0.128 mg
  • Vitamin B3 (niacin) 1.128 mg
  • Vitamin B5 (pantothenic acid) 0.578 mg
  • Vitamin B6 (pyridoxine) 0.19 mg
  • Vitamin B12 (cobalamin) 0 µg
  • Vitamin B9 (folate, DFE) 100 µg
    • Vitamin B9, total (folate) 100 µg
      • Vitamin B9 (folic acid) 0 µg
      • Vitamin B9 (folate, food) 100 µg
• Fat (Lipids) 0.55 g
  • Fatty acids, total polyunsaturated 0.219 g
    • Linoleic acid (LA), undifferentiated 0.181 g
    • Linolenic acid, undifferentiated 0.038 g
  • Fatty acids, total trans 0 g
  • Fatty acids, total saturated 0.057 g
    • Palmitic acid 0.052 g
    • Stearic acid 0.006 g
  • Fatty acids, total monounsaturated 0.104 g
    • Oleic acid, undifferentiated 0.104 g
  • Sterols 0 g*
    • Cholesterol 0 mg
• Water 67.34 g
• Energy 106 kcal
• Energy 444 kj

The seeds have a short cooking time (especially for small varieties with the husk removed, such as the common red lentil) and a distinctive earthy flavor. Lentils are used to prepare an inexpensive and nutritious soup all over Europe and North and South America, sometimes combined with some form of chicken or pork. They are frequently combined with rice, which has a similar cooking time. A lentil and rice dish is referred to in the Middle East as mujaddara or mejadra. Rice and lentils are also cooked together in khichdi, a popular Indian dish. Lentils are used throughout India, the Mediterranean regions and the Middle East. In rare cases the lentils are mixed with dairy cheese.

A large percentage of Indians are vegetarian, and lentils have long been part of the indigenous diet as a common source of protein. Usually, lentils are boiled to a stew-like consistency with vegetables and then seasoned with a mixture of spices to make many side dishes such as sambar, rasam and dal, which are usually served over rice and roti.

Sprouting, like cooking, reduces anti-nutritional compounds in raw legumes. Raw lentils, for example, contain lectins, anti-nutritional proteins which can be reduced by sprouting or cooking. Sprouting is also applied on a large scale to barley as a part of the malting process. A downside to consuming raw sprouts is that the process of germinating seeds can also be conducive to harmful bacterial growth.

Sprouted lentil Nutrition Facts: Calories, Carbs, and Health Benefits

Tweet

Sprouted lentil is about 67.34% water, 22.14% carbohydrates (including % sugar and % dietary fiber), 8.96% protein, and 0.55% fat. If you consume one cup of sprouted lentil it will provide you with 17.048 grams of carbohydrates. That translates to 13.11 percent of the 130 grams of carbohydrates people should include in their daily diet, according to the Institute of Medicine (US). That same in a 100 gram amount, sprouted lentil supplies 106 calories and is an excellent source of Vitamin B9 (folate, DFE), Vitamin C (ascorbic acid), and Vitamin B1 (thiamin) (25%, 22%, and 20.73% of the Daily Value, respectively). So if you have sprouted lentil in your diet, it helps your body to synthesize of red blood cells and even DNA and RNA, increase brain health, create more red blood cells and it is effective against homocysteine levels which lowers the risk of kidney diseaseheart strokesage-related hearing loss. At the same time it contains an appreciable amount of Copper, Manganese and Phosphorus attaining 39.11%, 28.11% and 24.71% of the Daily Value in a 100 g (3.5 Oz), respectively.