Lentil vs Oats: Nutrition, Calories & Protein Compared



Lentil - calories, kcal, weight, nutrition
Lentil - calories, kcal, weight, nutrition

Lentil vs Oats
Nutrition Facts

Lentil
Serving size:
  change
handful (35g)tablespoon (15g)glass (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Oats
Serving size:
  change
standard serving size (45g)tablespoon (8g)teaspoon (3g)cup (90g)half cup (45g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Lentil vs Oats 100g Compare


per 100gLentilOats
Calories116 379
Carbohydrates20.13 g67.7 g
Fat0.38 g6.52 g
Dietary fiber7.9 g10.1 g
Protein9.02 g13.2 g
Water69.64 g10.8 g
Calcium19 mg52 mg
Iron3.33 mg4.25 mg
Magnessium36 mg138 mg
Potassium369 mg362 mg
Sodium2 mg6 mg
Vitaminium B1 (Thiamine)0.169 mg0.46 mg
Vitaminium B2 (riboflavin)0.073 mg0.155 mg
Vitaminium B3 (Niacin)1.06 mg1.12 mg
Vitaminium B60.178 mg0.1 mg
Vitaminium B9 (Folic acid)0.181 mg0.032 mg
Vitaminium E0.11 mg0.42 mg
Vitaminium K0.002 µg0.002 µg

Exploring the Wholesome World of Lentils and Oats

When it comes to filling, nutritious foods that pack a punch in both flavor and health benefits, lentils and oats stand out in the pantry. These two staples have been nourishing humanity for centuries, offering a versatile base for countless recipes across various cultures. But beyond their culinary uses, lentils and oats harbor fascinating stories and nutritional profiles that make them worth a closer look.

A Peek into the Past of Lentils and Oats

Lentils, with their lens-shaped seeds, are one of the oldest known crops, with evidence of their consumption dating back over 9,000 years in the Middle East. This hardy legume has been a protein powerhouse for vegetarians and meat-eaters alike throughout history, serving as a crucial nutrient source in many diets around the globe.

Oats, on the other hand, were one of the last major grains to be domesticated, about 3,000 years ago in Europe. Initially regarded as a weed in wheat and barley fields, oats have risen in popularity due to their robustness, ease of growth in cold climates, and impressive health benefits, especially in lowering cholesterol levels and improving heart health.

Nutritional Profiles: More Than Just Numbers

When comparing the nutritional data of lentils and oats, it's clear that both offer exceptional health benefits, albeit in different ways. Lentils are a fantastic source of protein, with a 100-gram serving providing about 9 grams of this essential macronutrient. They're also rich in dietary fiber, iron, and magnesium, making them an excellent choice for supporting muscle health, energy levels, and digestive wellness.

Oats, with their comforting texture and subtle flavor, are not just for breakfast. A serving of oats delivers an impressive amount of fiber, particularly beta-glucan, which is known for its ability to lower cholesterol and stabilize blood sugar levels. Oats are also a good source of magnesium and zinc, essential for energy production and immune function, respectively.

The Versatility in Your Kitchen

One of the most compelling aspects of lentils and oats is their culinary versatility. Lentils can transform from a simple side dish to the star of a meal, be it in a hearty stew, a refreshing salad, or a robust veggie burger. Their ability to absorb flavors makes them a favorite among home cooks and professional chefs alike.

Oats go beyond the breakfast bowl. From savory oatcakes to sweet oatmeal cookies, their use in recipes is limited only by the imagination. Oats can even serve as a gluten-free breading alternative or a thickener for soups and stews, making them an indispensable ingredient in the kitchen.

Conclusion: A Place for Both on Your Plate

In the end, choosing between lentils and oats isn't necessary. Both offer unique nutritional benefits and culinary possibilities that can enrich a balanced diet. Whether you're looking for a protein boost, aiming to increase your fiber intake, or simply seeking new flavors and textures to experiment with in your cooking, lentils and oats are worthy contenders for a regular spot in your meal planning. By incorporating these wholesome foods into your diet, you're not just nourishing your body; you're also partaking in a rich tradition of culinary innovation that spans thousands of years.

Lentil 100g

116kcal

Calories source

  • 67% CARBS.
  • 30% PROTEIN
  • 3% FAT

Oats 100g

379kcal

Calories source

  • 71% CARBS
  • 14% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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