Brown Lentils
Brown lentils are a recognised healthful whole food: high in plant protein, fiber, folate, iron, and potassium; low glycemic index. Adequate cooking inactivates lectins and trypsin inhibitors.
What it is
Whole pulses of Lens culinaris (commonly Lens esculenta var.); the most common variety with greenish-brown seed coats.
Whole-food protein and fiber source; legume.
Why it's flagged
- raw/undercooked lentils contain lectins
- FODMAPs may trigger IBS symptoms
- rare legume cross-reactive allergy
What regulators actually say
"Lentils, raw - Protein 24.6 g, Fiber 10.7 g, Folate 479 µg per 100 g."
"Beans, peas, and lentils are excellent sources of plant protein and provide other shortfall nutrients including fiber, iron, zinc, potassium, choline, magnesium, and folate."
Regulatory status
United States — FDA
Permitted whole food; recognized as a healthful component of dietary patterns.
European Union — EFSA
Permitted; not on EU Annex II allergen list.
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