Red Lentils vs Rice: Nutrition & Calories Compare



Red lentils - calories, kcal, weight, nutrition
Red lentils - calories, kcal, weight, nutrition

Red lentils vs White rice
Nutrition Facts

Red Lentils
Serving size:
  change
handful (38g)tablespoon (12g)teaspoon (4g)cup (190g)half cup (95g)
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%

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.
White Rice
Serving size:
  change
handful (35g)tablespoon (14g)cup (180g)half cup (90g)
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.

Red Lentils vs White Rice 100g Compare


per 100gRed lentilsRice
Calories358 130
Carbohydrates63.1 g28.17 g
Fat2.17 g0.28 g
Dietary fiber10.8 g0.4 g
Protein23.91 g2.69 g
Water7.82 g68.44 g
Calcium48 mg10 mg
Iron7.39 mg0.2 mg
Magnessium59 mg12 mg
Potassium668 mg35 mg
Sodium7 mg1 mg
Vitaminium B1 (Thiamine)0.51 mg0.02 mg
Vitaminium B2 (riboflavin)0.106 mg0.013 mg
Vitaminium B3 (Niacin)1.495 mg0.4 mg
Vitaminium B60.403 mg0.093 mg
Vitaminium B9 (Folic acid)0.204 mg0.003 mg

A Delicious Duel: Red Lentils vs. Rice

When it comes to selecting the perfect side dish or base for a hearty meal, the battle between red lentils and rice is a culinary showdown worth exploring. Both staples boast a rich history and are integral to various cuisines around the globe. Red lentils, with their vibrant hue and quick-cooking nature, are a staple in South Asian and Middle Eastern dishes. Rice, on the other hand, is a ubiquitous grain enjoyed worldwide, from the sushi tables of Japan to the paella pans of Spain.

The Tale of Two Nutritional Titans

While both red lentils and rice are celebrated for their versatility and taste, they bring vastly different nutritional profiles to the table. Red lentils are a powerhouse of protein, offering a whopping 23.91 grams per serving, making them an excellent choice for vegetarians and vegans seeking to up their protein intake. In contrast, rice trails behind with a modest 2.69 grams of protein. But it's not just about protein; red lentils also lead in the fiber department, boasting 10.8 grams which greatly surpasses the mere 0.4 grams found in rice. This makes red lentils a fantastic option for those looking to improve digestion and promote a feeling of fullness.

When it comes to carbohydrates, red lentils contain 63.1 grams, making them a high-energy food, while rice offers a lower 28.17 grams. However, it's important to note that the high fiber content in lentils may help balance blood sugar levels, despite their carb content. On the micronutrient front, red lentils outshine rice with higher levels of iron, magnesium, and potassium, essential for maintaining healthy blood, muscle function, and overall cell health.

Hydration and Cooking: A Practical Perspective

One of the most practical considerations when choosing between red lentils and rice is their cooking requirements and water content. Red lentils have a relatively low water content of 7.82%, which allows them to cook quickly, often in about 15 to 20 minutes without the need for pre-soaking. This makes them a convenient choice for quick meals. Rice, particularly white rice, has a higher water content at 68.44% and usually requires about 18-30 minutes of cooking time, depending on the variety. Both ingredients are gluten-free, making them suitable for those with gluten sensitivities or celiac disease.

Flavor and Culinary Uses

Beyond nutrition and practicality, the choice between red lentils and rice often comes down to flavor and culinary context. Red lentils have a slightly sweet, nutty flavor and a creamy texture when cooked, making them ideal for soups, stews, and dal. They can also be blended into dips or used as a thickener in curries. Rice, with its mild, neutral flavor, serves as the perfect canvas for a wide array of dishes, from stir-fries to salads, and can be infused with various flavors through cooking liquids and spices.

Conclusion: A Place for Both on Your Plate

In the culinary duel between red lentils and rice, the winner is not clear-cut. Both offer unique nutritional benefits, flavors, and culinary possibilities. For those seeking high protein and fiber, red lentils are the champion. However, for individuals looking for a versatile grain that can be a backdrop to a multitude of flavors, rice holds its ground firmly. The best advice? Incorporate both into your diet to enjoy the full spectrum of nutritional benefits and culinary delights they offer.

Red lentils 100g

358kcal

Calories source

  • 69% CARBS.
  • 26% PROTEIN
  • 5% FAT

Rice 100g

130kcal

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% 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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