Small, inconspicuous, but packed with power: lentils are nutritional wonders that strengthen the heart, intestines, and energy balance.
Whether in India as dal, in the Mediterranean region as lentil salad, or in Central Europe as a hearty stew, lentils are among the oldest cultivated legumes and are at home everywhere. These little all-rounders score points not only for their versatility, but above all for their high nutrient content. They are considered one of the most nutrient-rich plant-based foods of all and play a central role in a balanced, sustainable diet.
Lentils are rich in protein and fiber
One serving of cooked lentils (about 200 grams) contains around 18 grams of protein – that covers about one-third of an adult’s daily requirement, which, according to the German Nutrition Society (DGE), should be between 50 and 60 grams. This makes lentils a valuable source of protein, especially for vegetarians and vegans. The fiber content is also impressive: at around 15 grams, they already provide half of the recommended daily requirement of 30 grams. They are good for digestion, intestinal flora, and a long-lasting feeling of satiety.
In addition, lentils are rich in important micronutrients. One serving covers around 90 percent of the daily requirement of folic acid (180 µg of a requirement of 200 µg), around 43 percent of the iron requirement of a woman of childbearing age (6 mg of a requirement of 14 mg) and at the same time provides 70 milligrams of magnesium – around 20 percent of the daily requirement. Potassium is also present at around 700 milligrams, which corresponds to about 15 to 20 percent of the recommended amount of 3,500 milligrams.
Lentils also contain plant-based iron, which the body can absorb better when consumed together with vitamin C. So combining them with peppers, tomatoes, lemon juice, or orange segments significantly increases the availability of iron.
Good for the heart, the gut, and the environment
In addition to their nutritional value, lentils also have health benefits: Studies show that regular consumption of legumes can reduce the risk of cardiovascular disease. This is mainly due to the soluble fiber they contain, which has a positive effect on cholesterol levels. The high protein and fiber content also keeps blood sugar levels stable—an advantage for anyone who wants to maintain a balanced energy intake.
Lentils are also an ecological alternative to animal protein sources. They require significantly less water and energy to grow than meat, fix nitrogen in the soil, and thus improve soil fertility. This makes them ideal for a sustainable diet.
Versatility in the kitchen
Hardly any other food is as versatile as lentils. Red lentils break down when cooked and are perfect for creamy soups, curries, or dals. Green and black lentils retain their shape and add bite to salads, vegetable dishes, or bowls. In Mediterranean cuisine, they are often combined with olive oil, lemon, and fresh herbs, while in India, spices such as cumin, turmeric, or ginger round off the flavor.
