10 High Protein Lentils to Add to Your Diet

Going on a plant-based diet can sometimes become challenging, especially as the items that provide us with proteins get limited. The most popular products like eggs, meat, dairy, and poultry can no longer be part of the daily routine. And that can create dietary deficiencies.

A completely balanced diet always has at least one protein-packed item in each meal. Proteins are necessary as they contain amino acids, the building blocks of the body. Without them, our cells are unable to repair the bones and muscles, wreaking havoc on every bodily function.

To make sure that does not happen, a great way to introduce protein into your diet is with lentils. There are different kinds available worldwide, with different protein contents. But which lentils have the most protein? Read on to know all about protein-rich lentils and their benefits.

Key Takeaways

• Puy and French Green lentils both have almost the same amount of protein per 100 grams, 25 grams. But if your diet requires a low-carb alternative, Puy beans are the best as they offer the same amount of protein but have more than 60 fewer calories.
• Green lentils are brown lentils that have yet to turn brown. But they differ by protein content, as the green lentils have 26 gram of protein per 100 grams more than the brown.
• Yellow lentils, while not as protein-rich as French green lentils or Puy lentils, their taste makes them a cult favorite.

10 High Protein Lentils

Lentils are parts of the legume family, and they come in different shapes, sizes, and flavors. They are one of the earliest domesticated crops and have been included in the human diet for centuries. Different cultures around the globe have their dishes made from these specially.

The best sources of protein are often considered to be animal meat, but that is not necessarily true. A healthy life can be quite possible by cutting off animal products. And while that may create a gap in nutrition, legumes, and lentils can do more than make up for them.

Lentils are a great way to have a lot of protein in one single meal. Every meal should be properly balanced, with sufficient amounts of calories, proteins, and carbs for people to function well. And here is a list of the most protein-rich lentils that are readily available for consumption.

Not all lentils are the same, but all of them are full of proteins, and their history, as seen in studies, made that apparent. Researches also prove how shifting to these plant-based food items can be good for the body as well as the environment.

Soybean

Soy-based food products are one of the best sources of nutrition available to those who have shifted to a plant-based lifestyle. They are widely known for being rich in high-quality protein content. Soybeans are also often made into milk and meat substitutes for flavor and variety.

Apart from the amount of protein they offer, soybeans are also known for reducing the risk of a range of health problems like cardiovascular disease. They are also a good source of omega-3 fatty acids, fibers, and antioxidants.

• Calories: 446 calories
• Protein: 35.7 grams
• Fat: 21.4 grams
• Carbs: 28.6 grams
• Net Carbs: 17.9 grams
• Fiber: 10.7 grams

Black/Beluga Lentils

Black lentils are prominently found in India, and have the smallest size among other legumes. They also have the strongest of flavors, deep and earthy. When cooked, they maintain their shape and texture, adding quality to dishes with other proteins or meaty vegetables.

These protein-rich dals are also full of other nutrients like antioxidants and have virtually no saturated fats. Having a diet rich in black lentils also ensures good health by protecting against heart diseases.

• Calories: 377.8calories
• Protein: 28.9 grams
• Fat: 1.1 grams
• Carbs: 66.7 grams
• Net Carbs: 46.7 grams
• Fiber: 20 grams

Green Lentils

Green lentils are earthier than yellow or red lentils, as a protein-rich dal with a more intense flavor. They also have the peppery taste associated with brown lentils. But these green ones have a more vegetable-like taste, and maintain their texture and shape after being cooked.

• Calories: 360 calories
• Protein: 26 grams
• Fat: 1 gram
• Carbs: 60 grams
• Net Carbs: 30 grams
• Fiber: 30 grams

Puy Lentils

One of the best ways to sneak some protein into your diet is by adding a dish made of Puy lentils. Some shoppers may need clarification due to their similarities with green lentils, but Puy lentils are of french origin, and grow from the thin volcanic soils of the Le Puy region in France.

Adding Puy lentils means getting a meal with a complete protein source. But apart from that, they are also full of nutrients such as iron, manganese, B1, and folate, making them extremely healthy.

• Calories: 285.7 calories
• Protein: 25.7 grams
• Fat: 1.4 grams
• Carbs: 45.7 grams
• Net Carbs: 34.3 grams
• Fiber: 11.4 grams

French Green Lentils

French green lentils are also very similar to the green lentils commonly seen everywhere. But there are subtle differences like a distinct peppery taste, making their flavor more interesting. French lentils often differ in color a little, but overall, their nutritional values remain the same.

French green lentils have all the essential minerals, amino acids, and B-complex vitamins in them. Therefore, they are indispensable for people with insulin resistance or diabetes.

• Calories: 354 calories
• Protein: 25 grams
• Fat: 1 gram
• Carbs: 60.4 grams
• Net Carbs: 29.2 grams
• Fiber: 31.2 grams

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Brown Lentils

The most common type of lentils found in the market are brown lentils, as they are immensely popular and available worldwide. Their protein content leaves them in the middle of the pack, and a great option for those who are new to a plant-based diet.

Adding lentils to your meals can have the most profound effect on your health, as proven by the 2017 study. They are often used in soups and sides, providing nutrition with a mild, earthy flavor.

• Calories:350 calories
• Protein: 25 grams
• Fat: 1 gram
• Carbs: 63 grams
• Net Carbs: 52 grams
• Fiber: 11 grams

Red Lentils

Masoor Dals are another protein-rich dals that can be found in many Indian dishes. Their sweet, distinct flavor and ready availability also make them a popular choice for those looking for rich plant-based food. The best way to enjoy these is through thickened soups and curries.

Considering other lentils in this list, red lentils do not offer a lot of protein. But what they lack in protein content, they more than makeup for it with other nutrients like Vitamin B and iron.

• Calories: 281 calories
• Protein: 25 grams
• Fat: 1.6 grams
• Carbs: 59.4 grams
• Net Carbs: 43.8 grams
• Fiber: 15.6 grams

Yellow Lentils

Yellow lentils are one of the best high-protein dals that are readily available in the market. In India, these hulled and split Moong beans are quite popular as they lack the peppery taste of green lentils. And even when cooked with a little olive oil and salt, they taste delicious.

While these yellow varieties of lentils may not have as much protein content as other lentils, they are still full of nutrients. The significant amounts of folate and vitamin B6 found in them are enormously beneficial.

• Calories: 342.9 calories
• Protein: 22.9 grams
• Fat: 1.4 grams
• Carbs: 62.9 grams
• Net Carbs: 45.7 grams
• Fiber: 17.1 grams

Black-Eyed Beans

Lobiya dals or black-eyed beans are another kind of legumes known for being a power-house of protein. They are good for your health as they are an excellent source of calcium, iron, and zinc. This protein-rich dal also helps with weight management and regulates blood sugar levels.

• Calories: 341 calories
• Protein: 21.7 grams
• Fat: 1.6 grams
• Carbs: 62.4 grams
• Net Carbs: 47.5 grams
• Fiber: 14.9 grams

Chickpeas

Kabooli dal or Chickpeas are often found in many Indian delicacies due to their incomparable taste quotient. Their nutty, buttery flavor makes for an excellent addition to otherwise bland meals. These are dals rich in protein and other nutrients like calcium, iron, and folate.

Adding chickpeas to your diet makes it a full meal, complete with benefits that help in the long run. These legumes are known for minimizing health risks by lowering blood sugar levels and cholesterol. With their help, every plant-based meal is completely balanced and nutritious.

• Calories: 244 calories
• Protein: 17.8 grams
• Fat: 4.4 grams
• Carbs: 64.4 grams
• Net Carbs: 33.3 grams
• Fiber: 31.1 grams

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Wrapping Up

Special diets or training can often restrict the kinds of food that can be consumed. But one of the safest, plant-based protein alternatives anyone can add to their daily meals are legumes. These protein-rich lentils are full of nutrients, and when cooked become delicious and filling.

Thus, adding these nutritious protein-rich lentils to your diet would only make you healthier in the long run. Therefore, find out all the ways to incorporate lentils in your meals, and solve all your protein deficiency problems at once.