Red Lentils
A quick-cooking, hulled lentil that breaks down into a creamy texture, making it one of the easiest legumes to digest.
Energy
Gut Health
Heart Health
Red lentils are high in protein, iron, and folate. They cook quickly and support cardiovascular and digestive health. Add to soups, stews, or curries for a hearty meal.
Red 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
Plant protein, folate, fiber, iron
Fuhrman ANDI chart (lentils, boiled, 1 cup)
Nutrition Density Score (ANDI Score)
104
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
No soaking required — red lentils cook in about 15–20 minutes and naturally soften into a stew-like consistency.
Absorption Boost
Rice or whole grains — completes the amino acid profile
Vitamin C foods — improves absorption of the 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 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