Legume
raw sprouted lentils.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
106
PROTEIN
9.0g
CARBS
22.1g
FAT
0.55g
FIBER
3.0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories106kcal—
Protein9.0g18%
Carbohydrates22.1g8%
Fiber3.0g11%
Sugar2.0g4%
Total fat0.55g1%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water67.3g—
MINERALS
Sodium10mg0%
Potassium322mg7%
Calcium25mg2%
Iron3.2mg18%
Magnesium36mg9%
Phosphorus156mg12%
Zinc1.5mg14%
Copper0.25mg28%
Manganese0.40mg17%
Selenium1.5µg3%
VITAMINS
Vitamin A2.0µg0%
Vitamin C16.5mg18%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K5.0µg4%
Thiamin (B1)0.23mg19%
Riboflavin (B2)0.13mg10%
Niacin (B3)1.1mg7%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.18mg11%
Folate (B9)100µg25%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup77g
1 tablespoon4.8g
1 teaspoon1.6g
1 ml0.3g
1 liter320.8g
HEALTH BENEFITS
Why eat it.
- ✓Sprouting increases the bioavailability of nutrients like vitamin C, folate, and iron by reducing anti-nutrients such as phytic acid.
- ✓Easier to digest than unsprouted lentils due to the enzymatic activity during germination which breaks down complex starches and proteins.
- ✓Excellent source of dietary fiber and plant-based protein, which aids in digestive health, blood sugar regulation, and satiety.
- ✓Contains antioxidants that help protect the body against cellular damage from free radicals.
COOKING TIPS
In the kitchen.
- 1Enjoy them raw in salads, sandwiches, and wraps for a crunchy texture and maximum nutrient retention.
- 2For a softer texture, lightly steam or stir-fry for just 2-4 minutes. Avoid overcooking, as they can become mushy quickly.
- 3Always rinse sprouted lentils thoroughly under cool, running water before consuming them raw or cooked to remove any potential bacteria.
- 4Blend into smoothies, dips, or spreads for a nutrient and protein boost.
STORAGE
Keep it fresh.
- Store raw sprouted lentils in the refrigerator in a breathable bag or a container with the lid slightly ajar to allow for air circulation.
- Use within 3 to 5 days for maximum freshness and to prevent mold growth. Ensure they are well-drained and relatively dry before storing.
FAQ
Frequently asked questions.
Are raw sprouted lentils healthy?
Yes, raw sprouted lentils are highly nutritious. The sprouting process increases the bioavailability of vitamins like C and folate and reduces anti-nutrients like phytic acid, which allows your body to absorb minerals more effectively.
How much protein is in raw sprouted lentils?
Raw sprouted lentils contain approximately 9.02 grams of protein per 100-gram serving. This makes them an excellent plant-based protein source for vegetarians and vegans looking to support muscle health.
Are sprouted lentils better for weight loss?
Sprouted lentils can be very helpful for weight loss because they are low in fat (0.55g per 100g) and high in dietary fiber. The combination of fiber and protein promotes satiety, helping you feel full for longer periods.
Are raw sprouted lentils vegan and gluten-free?
Yes, sprouted lentils are naturally vegan and gluten-free. They are a safe and nutrient-dense option for individuals with gluten sensitivities or those following a strictly plant-based diet.
Are sprouted lentils keto-friendly?
With approximately 22.1g of carbohydrates per 100g, sprouted lentils are generally too high in carbs for a strict ketogenic diet. However, they may fit into a moderate low-carb diet due to their high fiber content.
Can you eat sprouted lentils raw?
While they can be eaten raw in salads or wraps, many health experts recommend lightly steaming or blanching them first. This reduces the risk of foodborne illness from bacteria that thrive in the warm, moist conditions required for sprouting.
Why are sprouted lentils easier to digest than regular lentils?
During germination, enzymatic activity breaks down complex starches and proteins that are often difficult to digest. This process significantly reduces the compounds that typically cause gas and bloating.
How do you store sprouted lentils and how long do they last?
Store sprouted lentils in a breathable container or a glass jar with a mesh lid in the refrigerator. They are best consumed within 3 to 5 days; ensure they are kept relatively dry to prevent mold growth.
What do sprouted lentils taste like?
Sprouted lentils have a fresh, earthy, and slightly nutty flavor. Their texture is much crunchier than cooked lentils, making them a popular addition to salads, sandwiches, and Buddha bowls.
How can you tell if sprouted lentils have gone bad?
Fresh sprouted lentils should be firm and smell earthy. If they become slimy to the touch, develop a sour or musty odor, or show any signs of dark discoloration or mold, they should be discarded.
