Lentils can be an addition to a nutrient-rich diet. Their health benefits include fiber, protein, and key vitamins.
Lentils are edible seeds from the legume family.
This article tells you everything about lentils, their nutrition and benefits, and how to cook them.

Different types of lentils

Lentils are often categorized by their color, which can range from yellow and red to green, brown, or black (1Trusted Source).
Here are some of the most common lentil types:
• Brown. These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are great in stews and soups.
• Yellow and red. These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.

Highly nutritious

Lentils are often overlooked, even though they’re an inexpensive way of getting a wide variety of nutrients.
For example, they’re packed with B vitamins, magnesium, zinc, and potassium.

Lentils are made up of more than 25% protein, which makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets (1Trusted Source, 3Trusted Source).
Though different types of lentils may vary slightly in their nutrient content, 1 cup (198 grams) of cooked lentils generally provides the following (4Trusted Source):
• Calories: 230
• Carbs: 39.9 grams
• Protein: 17.9 grams
• Fat: 0.8 grams
• Fiber: 15.6 grams
• Thiamine: 28% of the DV
• Niacin: 13% of the DV
• Vitamin B6: 21% of the DV
• Folate: 90% of the DV
• Pantothenic acid: 25% of the DV
• Iron: 37% of the DV
• Magnesium: 17% of the DV
• Phosphorus: 28% of the DV
• Potassium: 16% of the DV
• Zinc: 23% of the DV
• Copper: 55% of the DV
• Manganese: 43% of the DV
Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function (5Trusted Source).
Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases such as heart disease and type 2 diabetes (1Trusted Source).

Polyphenols in lentils may have powerful health benefits

Lentils are rich in polyphenols, a category of health-promoting phytochemicals (1Trusted Source).
Some of the polyphenols in lentils, such as procyanidin and flavanols, are known to have strong antioxidant, anti-inflammatory, and neuroprotective effects (6Trusted Source, 7, 8Trusted Source).
When tested in the lab, the polyphenols in lentils were able to stop cancer cell growth, especially on cancerous skin cells (6Trusted Source).
May protect your heart
Eating lentils is associated with an overall lower risk of heart disease, as it has positive effects on several risk factors (1Trusted Source, 12Trusted Source).
One 8-week study in 39 people with overweight or obesity and type 2 diabetes found that eating 1/3 cup (60 grams) of lentils each day increased levels of HDL (good) cholesterol and significantly reduced levels of LDL (bad) cholesterol and triglycerides (13Trusted Source).

Antinutrients may impair nutrient absorption

Lentils contain antinutrients, which can affect the absorption of other nutrients.
Trypsin inhibitors
Lentils contain trypsin inhibitors, which block the production of the enzyme that normally helps break down protein from your diet.
However, lentils generally contain low amounts of these, and it’s unlikely that trypsin from lentils will have a major effect on your protein digestion (19).
Tannins
Lentils contain tannins, which can bind to proteins and prevent the absorption of certain nutrients (23Trusted Source).
In particular, there are concerns that tannins may impair iron absorption. However, research indicates that iron levels are generally not impacted by dietary tannin intake (24).
Phytic acid
Phytic acids, or phytates, can bind minerals such as iron, zinc, and calcium, reducing their absorption (25Trusted Source).
However, phytic acid is also reported to have strong antioxidant and anticancer properties (26Trusted Source).
Though lentils, like all legumes, contain some antinutrients, dehulling and cooking the seeds greatly reduces the presence of antinutrients (23Trusted Source).
The bottom line
Whether brown, green, yellow, red, or black, lentils are low in calories, rich in iron and folate, and an excellent source of protein.
They pack health-promoting polyphenols and may reduce several heart disease risk factors.