Lentils
A fast-cooking legume that delivers more folate per serving than almost any other whole food.
Gut Health
Heart Health
Energy
Lentils are loaded with protein, fiber, iron, and folate. They promote digestive and cardiovascular health. Use lentils in soups, stews, or salads for a filling and nourishing meal.
Lentils
Per
1 cup, cooked (198g)
Calories
230
Vitamin K
3%
Vitamin A
0%
Vitamin C
3%
Vitamin B12
0%
Vitamin D
0%
Iron
37%
Magnesium
17%
Potassium
16%
Calcium
3%
Fiber
15.6g
Nutrition Highlights
Folate, fiber, plant protein, iron
Fuhrman ANDI chart, boiled, 1 cup
Nutrition Density Score (ANDI Score)
104
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
No soaking needed — lentils cook in 20–30 minutes; add an acidic ingredient like tomato only near the end, since acid can toughen them if added too early.
Absorption Boost
Rice or whole grains — completes the amino acid profile
Vitamin C foods — improves absorption of lentils' non-heme iron
Use Caution If
You have IBS or are FODMAP-sensitive — legumes are a common trigger; start with small portions
You take levothyroxine — high-fiber meals like lentils can reduce absorption if taken too close together
Storage
Store dried lentils in an airtight container indefinitely; refrigerate cooked lentils for up to a week.
Biomarkers to Track
Subjective
(Daily)
Satiety and energy stability
Digestive comfort
Objective
(Quarterly)
Fasting iron and ferritin
Fasting blood glucose