Lentils are among the legumes that are highest in protein, though they are low in two essential amino acids and need to be balanced by grains to provide complete protein. They look like split peas—the result of growing two in a pod, pre-split by nature.
In addition to providing protein and fiber, lentils are a good source of thiamine and other B vitamins, potassium, and iron. Because much of their fiber is soluble, they are helpful in stabilizing blood sugar and in lowering cholesterol.Nutritional Facts
One-half cup of cooked lentils provides 115 calories, 20 g carbohydrate, 9 g protein, 0.4 g fat, 7.8 g dietary fiber, 8 IU vitamin A, 1.5 mg vitamin C, 1 mg niacin, 0.63 mg pantothenic acid, 179 mcg folic acid, 365.5 mg potassium, 2 mg sodium, 178 mg phosphorus, 19 mg calcium, 3.3 mg iron, 35.5 mg magnesium, 1.25 mg zinc, and 0.49 mg manganese.