Red Lentils: Nutrition Facts and Health Benefits
Why are red lentils such a valuable staple? We look at red lentil nutrition facts, their protein, fibre, iron and folate content, and simple ways to bring them to your table.
Red lentils are one of the most widely eaten pulses in Turkish cuisine. They are the base of classic lentil soup, ezogelin soup and lentil kofte, and they are affordable, quick to cook and highly nutritious.
Red lentil nutrition facts
100 grams of dry red lentils contain approximately:
| Nutrient | Amount (approx.) |
|---|---|
| Energy | 358 kcal |
| Protein | 24 g |
| Carbohydrates | 63 g |
| Fibre | 11 g |
| Fat | 2 g |
| Iron | 7.4 mg |
| Folate | 204 µg |
Values may vary slightly with variety and growing conditions.
Health benefits of red lentils
A strong source of plant protein
Around a quarter of a red lentil's weight is protein. Eaten with grains such as bulgur or rice, lentils help complete the amino acid profile, which is why lentil soup with bread or lentil and bulgur pilaf makes a balanced meal.
Fibre that keeps you full
Their high fibre content supports digestion and helps you stay full for longer, so red lentils fit well into weight-conscious diets.
Iron and folate
Red lentils are rich in plant iron and folate. A squeeze of lemon or a side salad rich in vitamin C helps your body absorb plant iron.
Fast and practical
Because they are hulled and split, red lentils need no soaking and cook in 15 to 20 minutes, making them one of the easiest ways to prepare a nourishing meal on a busy day.
How to choose quality red lentils
- Grains should be uniform in size and bright orange in colour.
- There should be very few stones, soil particles or broken grains.
- The pack should show the producer details and certifications.
At Reigna Gıda, our red lentils go through multi-stage sorting, cleaning and grading, and are tested for aflatoxin and pesticide residues. See Cilin Red Lentils and Serda Red Lentils.
Frequently asked questions
Do red lentils need soaking? No. Rinsing them a few times before cooking is enough.
Red or green lentils? Red lentils are best for soups and kofte, while green lentils, which hold their shape, suit salads and braised dishes.