Are lentils high in zinc?

Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. In fact, 100 grams of cooked lentils contain around 12% of the DV (10). However, they also contain phytates.

How much zinc in lentils?

The basic type of lentils is Lentils, raw, where the amount of zinc in 100g is 4.78 mg. 4.78 mg of zinc per 100g, from Lentils, raw corresponds to 32% of the zinc RDA. For a typical serving size of 1 cup (or 192 g) the amount of Zinc is 9.18 mg.

What foods are high in zinc?

Lentils Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians.

Despite this, they can be an important source of zinc for people following vegan or vegetarian diets. They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads. Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bioavailability ( 12 ).

Can you get enough zinc from plant foods?

This is partly because beans and legumes contain phytates which can inhibit absorption. Despite this, plant foods are still a good source of zinc and there is no reason to eat meat or take a supplement. The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day.

How much zinc should a vegan eat a day?

The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.

Do lentils have antinutrients?

Lentils contain antinutrients such as trypsin inhibitors and phytic acid, which reduce the absorption of some nutrients. Soaking and cooking lentils will minimize these, but regardless, you will still absorb the majority of your nutrients.

What is the nutritional value of 100g of lentils?

For this 100g serving the Calories content is 353 kcal, the Protein content is 25.8 g, the Fat content is 1.06 g, the Carbohydrate content is 60.08 g. The lowest amount of zinc in 100g is in Lentils, mature seeds, cooked, boiled, with salt which contains 1.27 mg.