Lentils · cooked
Values per 100 g — CIQUAL data (ANSES). Fibre: 8 g.
Photo: Pexels
Plant protein, fibre and iron
Lentils are a cornerstone of vegetarian muscle-building eating: 9 g of plant protein, 16 g of complex carbs, 8 g of fibre and iron per 100 g cooked (116 kcal). A single food covers several needs at once — rare and valuable.
Their amino-acid profile is incomplete on its own (low in methionine), but pairs ideally with grains (rice, wheat) across the day: the classic legume + grain duo that builds muscle.
Bulking and cutting
Filling and affordable, lentils suit both goals. When cutting, their fibre and protein keep you full for a moderate calorie intake. When bulking, they add carbs and protein to hearty dishes (dahl, salads, stews).
Benchmark: 200 g of cooked lentils provide ~18 g of protein and 16 g of fibre — a real plant-protein boost in the day.
Digestion and cooking
Their fibre content can bother you at first: cooking them well, rinsing them and increasing amounts gradually improves tolerance. Red (split) lentils are often more digestible and cook faster.
Canned lentils, rinsed, are a quick and handy fallback when you have no time to cook them.
Plant iron: boost its absorption
The iron in lentils is 'non-heme' iron, less well absorbed than meat iron. Good news: vitamin C multiplies its absorption. A squeeze of lemon, peppers, tomatoes or a fruit in the same meal make a real difference — a useful habit on a vegetarian diet.
Conversely, tea and coffee taken during the meal slow iron absorption: better to space them out by an hour or two if you rely on legumes for your iron.
What to pair it with
Pair lentils with a grain for a complete protein, and with an animal source if you are not vegetarian.
Key takeaways
- 9 g protein, 8 g fibre, iron per 100 g: the Swiss-army vegetarian food.
- Combine with a grain (rice, wheat) for a complete protein.
- Filling: useful for both cutting and bulking.
- Red = more digestible; canned = quick fallback.
Frequently asked questions
Are lentils enough as a protein source?
They are an excellent plant-protein source, but their amino-acid profile is incomplete on its own. Combined with grains (rice, wheat) across the day, they cover all essential amino acids — a classic that builds muscle.
Are lentils hard to digest?
Their fibre content can bother some people. Cooking them well, rinsing them and increasing amounts gradually improves tolerance. Red (split) lentils are often more digestible.
Canned or dried lentils?
Both are nutritionally equivalent. Dried are cheaper and salt-free but need cooking (~20-30 min, no mandatory soaking). Canned, already cooked, save the day in minutes — rinse them to cut the salt.
Compute your needs and track your progress
Calorie, protein and macro calculators — free, no account.