Legumes have a remarkable nutritional capacity and are rich sources of protein, fiber and B vitamins, as well as phosphorus, zinc, copper and manganese. They are a staple food in many cultures, and are one of the best plant based sources of protein.

Legumes are highly nutritious, packed with great amount of protein and fiber. They are also affordable and widely available. Adding legumes to nutritional diet may improve blood pressure, reduce cholesterol, lower heart disease risk, and in long run, attribute to weight loss.


Lentils belong to the legume family and come in red, brown, black and green varieties. They contain high levels of protein and fiber.

One cup (198 grams) of cooked lentils provides:

  • Calories:230
  • Protein: 18 grams
  • Fiber: 16 grams
  • Carbs: 40 grams
  • Iron: 37% of the Daily Value (DV)
  • Folate: 90% of the DV
  • Magnesium: 17% of the DV
  • Potassium: 16% of the DV

Furthermore, the same amount offers over 10% of the DV for vitamins B1, B3, B5, and B6, as well as phosphorus, zinc, copper and manganese.

Canada is among the largest producers of lentils. Here, in Canada First Services, we provide our customers with the best quality of Canadian growing lentils from farmers in Saskatchewan, Manitoba, Alberta, and Ontario.