Lentils

Nutrition per ~90 g · ½ cup cooked

11.0 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 92.

What it feeds primary sources only

Systems

Pathways

Overview

Lentils (Lens culinaris) originated in the Fertile Crescent and have been cultivated for over 13,000 years, becoming a dietary staple across Mediterranean, Middle Eastern, and South Asian cuisines. Per 100g, cooked lentils deliver 9g protein, 7.9g fiber, and exceptional micronutrient density including 181mcg folate, 3.33mg iron, and 369mg potassium—all critical for cellular energy production and cardiovascular function. Unlike many plant proteins, lentils contain a complete amino acid profile with meaningful lysine content, supporting muscle maintenance and collagen synthesis crucial for healthy aging. The high polyphenol content, particularly in red and black varieties, provides antioxidant and anti-inflammatory benefits. Lentils have a low glycemic index (GI ~21), stabilizing blood glucose and supporting metabolic health—key factors in longevity. Their resistant starch and prebiotic fiber feed beneficial gut bacteria, strengthening the microbiome-aging axis. Clinical evidence links legume consumption to reduced cardiovascular disease risk, improved cholesterol profiles, and enhanced insulin sensitivity. The bioavailability of minerals like iron and zinc improves when paired with vitamin C sources, making preparation method and food combination critical for nutrient optimization.

Health benefits 5

Pairs with

• Pair with tomatoes or bell peppers: Vitamin C enhances non-heme iron absorption by 3-4 fold, maximizing bioavailability of lentils' 3.33mg iron per 100g
• Combine with whole grains (brown rice, quinoa): Completes amino acid profile by providing methionine where lentils are lower, creating a complete protein
• Pair with olive oil or avocado: Fat-soluble polyphenols have enhanced bioavailability when consumed with dietary lipids; supports anti-inflammatory effects
• Combine with garlic and onions: Organosulfur compounds from alliums enhance polyphenol absorption and add additional sulfur amino acids for glutathione synthesis

In the kitchen

• Soak dried lentils 4-12 hours before cooking to reduce phytic acid content by 30-40%, improving mineral bioavailability; discard soaking water and rinse thoroughly
• Cook lentils until tender but not mushy (15-25 min depending on variety) to preserve heat-sensitive folate and minimize oligosaccharide fermentation that causes bloating
• Select red or green lentils for highest polyphenol content; black 'beluga' lentils have concentrated anthocyanins (~1.5mg per 100g) supporting antioxidant status
• Store dried lentils in cool, dry conditions in airtight containers for up to 2 years; minimize oxidative degradation of micronutrients by protecting from light
• Consume lentils with fresh herbs (cilantro, parsley) to enhance flavor without added sodium and provide additional chelating compounds supporting heavy metal detoxification

When to eat it midday

Lentils' high fiber and protein content promote satiety and stable energy release, making them ideal for lunch to prevent afternoon energy dips and support metabolic rate. The low glycemic index provides sustained fuel without the postprandial glucose spike that can impair afternoon productivity.

Breaks a fast

Best avoided

• within 2 hours before intense exercise (fiber may cause GI distress)

Can be consumed post-workout with carbohydrate sources (rice, sweet potato) to enhance muscle protein synthesis and glycogen repletion. Not suitable during strict intermittent fasting windows due to caloric density.